Week # 6 of 6

Monday 7/11/2022

Strength

Back Squat

Find a 7 Rep Max for the day.

Partner Conditioning

12 rounds for time of:

10 Single Arm Thrusters (50/35)

10 Burpees Over Dumbbell

Note: alternate full rounds with your partner.  Switch arms as desired for thrusters (ideally 5/5).

Tuesday 7/12/2022

Strength

2 Squat Snatches, building

Conditioning

“Randy”

For time:

75 Snatches (75/55)

Wednesday 7/13/2022

Conditioning

“Annie” (10 minute CAP)

50-40-30-20-10 reps for time of:

Double Unders

Sit Ups

Rest 2 minutes

10 rounds for time:

5/Side Dumbbell Clean and Jerks (50/35)

5 Toes to Bar

10 Russian Kettlebell Swings (Rx+ AKBS)

Thursday 7/14/2022

Strength

A1. Front Squat, Find a 5RM

A2. Weighted Strict Pull Up, Find a 5RM

Conditioning

21-15-9 reps for time of:

Wall Ball

Calorie Row

Friday 7/15/2022

Strength

A1. Romanian Deadlift, 4 sets of 8, building 

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 36 reps

Conditioning

“D.T.”

7 Rounds For Time:

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

Saturday 7/16/2022

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

4 Rounds of 4 minute AMRAP:

4 Pull Ups (Rx+ 2 Bar Muscle Ups)

8 Alternating Dumbbell Snatches (50/35)

12/9 Calorie Row

1 minute Rest

Note: Pick up where you left off each round.