Week #5 of 6
Monday 7/4/2022
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
15 minute AMRAP:
10 Shoulder to Overhead (95/65)
15/12 Calorie Row
10 Shoulder to Overhead (115/75)
15/12 Calorie Row
10 Shoulder to Overhead (135/95)
15/12 Calorie Row
Tuesday 7/5/2022
Strength
Every 2 minutes for 10 sets complete:
2 Squat Snatches, across (2.5-5lbs heavier than last week)
Conditioning
8 Rounds For Time:
5 Deadlifts (185/125, Rx+ 225/155)
5 Pull Ups (Rx+ 5 Chest to Bar Pull Ups)
10 Dumbbell Box Step Overs (50/35, 24/20)
Wednesday 7/6/2022
Conditioning
10 minute AMRAP:
5 Burpees
20 Double Unders (Rx+ must perform unbroken)
Rest 2:30 minutes
10 minute AMRAP:
5 Box Jump Overs
7 Sit Ups (Rx+ V-Ups)
9 American Kettlebell Swings
Rest 2:30 minutes
10 minute AMRAP:
10 Goblet Walking Lunges (Rx+ Overhead Walking Lunges)
10 Goblet Muscle Cleans
50 KB Toe Taps
Thursday 7/7/20222
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
7 Rounds For Time:
3 Hang Squat Cleans (135/95, Rx+ 165/110)
6 Toes to Bar (Rx+ 3 Bar Muscle Ups)
9/7 Calorie Row
Rest 1 minute between rounds.
Friday 7/8/2022
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 32 reps
Conditioning
15 minute AMRAP:
2 Wall Walks
10 Alternating Single Arm Devils Press (50/35)
30 Double Unders
Saturday 7/9/2022
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
75 Wall Balls
75 Push Ups
75 Calorie Row or 1 Mile Run
