Weekly Programming

Week # 2 of 6

Monday 3/7/2022


Front Squat

7 sets of 3 at 75-80% of 3RM


Every 4 minutes for 4 rounds:

20 Wall Balls (20/14)

15/12 Calorie Row

5-10 Handstand Push Ups (Rx+ Strict)

Tuesday 3/8/2022


A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, across (using 2nd or 3rd heaviest weight lifted last week)

A2. Deadlift, 5 sets of 5, across


12 minute AMRAP:

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

6 Front Rack Alternating Reverse Lunges (95/65, Rx+135/95)

3 Toes to Bar

Wednesday 3/9/2022

30 minute AMRAP

20 Double Unders

10 Single Arm Thrusters (5/side)

5 Burpees

15 Sit Ups

Thursday 3/10/20222


Hang Squat Snatch

8 sets of 2 w/ 1 second pause in bottom of each squat, building


5 Rounds of 40 on, 20 off

S1: Alternating Hang Dumbbell Snatch (50/35)

S2: Pull Up (Rx+ C2B)

S3: Box Jump Over

Friday 3/11/2022


A1. 1 Push Jerk + Split Jerk, 5 sets, building

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-9/side, across


7 Rounds For Time:

5 Shoulder to Overhead (115/75, Rx+ 155/105)

7 Deadlifts (115/75, Rx+ 155/105)

9 Calorie Row

Saturday 3/12/2022


A. Bench Press

4 sets of 10, across

Note: max reps final set

B. Back Squat

4 Cluster Sets of 2-2-2, across

Optional Accessory:

C1. Deficit Push Ups, 3 sets of max reps

C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across

C3. Pike Overs, 3 sets of 8-10/side

C4. Hollow Flutter Kicks, 3 sets of 30-40

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