Week # 2 of 6
WEEK 2
Monday 6/13/2022
Strength
Back Squat
4 sets of 7, across
Then perform 1 set of max reps at 80% of weight used
Conditioning
15 minute EMOM:
M1: 8-10 Strict Presses (75/55, Rx+ 115/75)
M2: 12-20 Wall Balls
M3: 30-50 Double Unders
Tuesday 6/14/2022
Strength
Every 2 minutes for 10 sets complete:
2 Squat Snatches, across (using approx 70-75% of 2RM from last week)
Conditioning
12 minute AMRAP, ascending ladder of 2-4-6-8-10….etc, reps of:
Alternating Single Arm Devils Press (50/35)
Pull Ups
Wednesday 6/15/2022
Conditioning
30 minute Partner AMRAP:
8 American Kettlebell Swings (24/16, Rx+: 28/20 kg)
8 Alternating Goblet Reverse Lunge
8 No Push Up Burpees Over Kettlebell
Note: Alternate rounds with partner.
Thursday 6/16/20222
Strength
A1. Tempo Front Squat (32X1), 5 sets of 5, building
A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)
Conditioning
15 minute AMRAP:
3 Hang Squat Cleans (95/65, Rx+155/105)
5 Strict Toes to Bar
7 Box Jumps
Friday 6/17/2022
Strength
A1. Romanian Deadlift, 4 sets of 8 (finish 2.5-5lbs heavier than last week)
A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 24 reps
Conditioning
10 Rounds For Time:
7 Calorie Row
5 Deadlifts (115/75, Rx+ 135/95)
3 Shoulder to Overhead (115/75, Rx+ 135/95)
Saturday 6/18/2022
Strength
A1. Tempo Bench Press, 4 sets of 10-12 (31X1), 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:
50 Medicine Ball Squat Cleans (20/14)
40 Hang Dumbbell Snatches (50/35)
30 Burpee Box Jump Overs
