WEEKLY PROGRAMMING

Week #4 of 6

WEEK 4

Monday 6/27/2022

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

Every 90 seconds for 6 Rounds:

5 Power Cleans (95/65, Rx+ 135/95)

5 Front Squats

5 Shoulders to Overhead

Tuesday 6/28/2022

Strength

Every 2 minutes for 10 sets complete:

2 Squat Snatches, across (2.5-5lbs heavier than last week)

Conditioning

12 minute AMRAP:

2 Power Snatches (75/55, Rx+ 115/75)

4 Pull Ups (Rx+ 2 Bar Muscle Ups)

8/6 Calorie Row

Wednesday 6/29/2022

Conditioning

30 minute AMRAP:

10 Alternating Dumbbell Ground to Shoulder

10 Goblet Dumbbell Thrusters (5/side)

20/16 Calorie Row

Thursday 6/30/20222

Strength

A1. Tempo Front Squat (32X1), 5 sets of 5, across (2.5-10lbs heavier than last week)

A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)

Conditioning

5 Rounds For Time:

10 Burpee Box Jump Overs

10 Toes to Bar

20 Wall Balls (20/14)

Time Cap: 15 minutes

Friday 6/31/2022

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

4 Rounds For Time:

10 Right Arm Dumbbell Snatch (50/35)

10 Right Arm Overhead Dumbbell Reverse Lunges 

10 Left Arm Dumbbell Snatch 

10 Left Arm Overhead Dumbbell Reverse Lunges 

50 Double Unders

Note: Use the same dumbbell for both snatches and lunges. 

Saturday 7/1/2022

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:

40 Push Ups

40 Ring Rows (Rx+ Feet Elevated)

1 Mile Run

40 Sit Ups

40 Wall Balls

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