WEEKLY PROGRAMMING

Week # 1 of 6

WEEK 1

Monday 6/6/2022

Strength

Back Squat

4 sets of 7, building

1 set of max reps at 80% of top set

Conditioning

10 Rounds For Time:

3 Push Ups (Rx+ Strict HSPU’s)

5 Burpees

7 Wall Balls

rest 30 seconds b/w rounds

Challenge: Sub 10 minute finish

Tuesday 6/7/2022

Strength

20 minutes:

2 Touch and Go Squat Snatches, building

Conditioning

4 rounds for time: 

10 Power Snatches (95/65, Rx+ 115/75)

10 Toes to Bar

50 Double Unders

Wednesday 6/8/2022

Conditioning

10 minute Partner AMRAP:

Max Calories Row or Assault BIke

Rest 2 minutes

20 minute Partner AMRAP

20 RKBS

20 No Push Up Burpees Over the KB

20 Partner Medicine Ball Toss Sit Ups

Thursday 6/9/20222

Strength

A1. Front Squat, 5 sets of 5, building

A2. Weighted Strict Pull Up, 5 sets of 5, building

Conditioning

10 minute EMOM:

4 Hang Squat Cleans (115/75, Rx+ 135/95)

8/7 Calorie Row (Airbike 5/4 Calories)

Friday 6/10/2022

Strength

A1. Romanian Deadlift, 4 sets of 8, building

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 20 reps

Conditioning

13 minute AMRAP:

10 Alternating Dumbbell Snatch (50/35)

10 Dumbbell Split Jerks (5/side)

10 Alternating Dumbbell Goblet Hold Reverse Lunges

Saturday 6/11/2022

Strength

A1. Bench Press, 4 sets of 10-12, building

A2. Tempo Bent Over Dumbbell Row (31X1), 4 sets of 10-12, building

A3. Hollow Body Hold, 4 sets of max holds

Conditioning

For Time

1 Mile Run

50 Overhead Squats (75/55, Rx+ 95/65)

30 Pull Ups

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