Week # 3 of 6
WEEK 3
Monday 6/20/2022
Strength
Back Squat
4 sets of 7, across (2.5-5lbs heavier than last week)
Then perform 1 set of max reps at 80% of weight used.
Conditioning
For Time:
50 Calorie Row
50 Thrusters (95/65, Rx+ 115/75)
100 Double Unders
Tuesday 6/21/2022
Strength
Every 2 minutes for 10 sets complete:
2 Squat Snatches, across (2.5-5lbs heavier than last week)
Conditioning
12 minute EMOM:
M1: 5 Deadlifts (185/125, Rx+ 275/185)
M2: 8-12 Chest to Bar Pull Ups (Rx+ 5-7 Bar Muscle Ups)
M3: 10-15 Burpees
Wednesday 6/22/2022
Conditioning
30 minute AMRAP:
10 Hang Dumbbell Clean and Jerk
10 Box Jump Overs
10 Sit Ups (Rx+ V-Ups)
Note: Every even minute row 10/8 calories or Bike 6/5 calories
Thursday 6/23/20222
Strength
A1. Tempo Front Squat (32X1), 5 sets of 5, across (using 2nd heaviest weight lifted last week)
A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)
Conditioning
12 minute AMRAP:
3 Toes to Bar
6 Wall Balls (20/14, Rx+ 30/20)
12 Alternating Hang Dumbbell Snatches (50/35)
Friday 6/24/2022
Strength
A1. Romanian Deadlift, 4 sets of 8, building (finish 2.5-5lbs heavier than last week)
A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 28 reps
Conditioning
10 Rounds For Time:
5 Sumo Deadlift High Pull (75/55, Rx+ 95/65)
10 Push Ups (Rx+ 6-8 Strict Ring Dips)
20 Double Unders
Saturday 6/25/2022
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 and Rounds
Buy in: 1 Mile Run
10 minute AMRAP:
10 Russian Kettlebell Swings (24/16, Rx+ 32/24)
10 Air Squats
20 Kettlebell Toe Taps
