Week # 5 of 6

WEEK FIVE

Monday 8/22/2022

Strength

Deadlift

8 sets of 2 (heavier than last week)

Conditioning

12 minute AMRAP

1-2-3-4…

Strict Pull Up

Alternating Single Arm Devils Press (50/35)

Box Jump

Tuesday 8/23/2022

Strength

Hang Squat Clean

8 sets of 2 (2.5-5lbs heavier last week)

Conditioning

Every 6 minute for 3 Rounds

15 Hang Power Cleans (115/75, Rx+ 155/105)

30 Wall Balls

60 Double Unders

Wednesday 8/24/2022

Strength

A1. Turkish Get Up, 4 sets of 2/side

A2. Goblet Curtsy Squat, 4 sets of 7-8/side

A3. Pike Over, 4 sets of 8-10/side

A4. V-Up, 4 sets of 10-15

Compare to Week 3

Conditioning

25 minute AMRAP

10 Alternating Single Arm Hang Dumbbell C&J (50/35)

10 Burpees over Dumbbell

20 Sit Ups

20 Calorie Row

Thursday 8/25/2022

Strength

Push Press

6 sets of 3, across (2.5-5lbs heavier than last week)

Note: perform a 7th set for max reps at the same weight

Conditioning

8 Rounds For Time

5 Deadlift (95/65, Rx+ 135/95)

7 Shoulder to Overhead

9/side Walking Lunge

Friday 8/26/2022

Strength

Back Squat Waves

5-3-1

5-3-1

5-3-1, building

Conditioning

EMOM for 10

5-8 Toes to Bar

5-8 Calorie Row

Saturday 8/27/2022

Conditioning

“Hot Start”

Strength

30 minute EMOM:

M1-5: 1 Muscle Snatch + 1 Overhead Squat w/ pause in bottom position

M6-M10: 1 Power Snatch + 1 Overhead Squat

M11-M20: 1 Squat Snatch + 1 Overhead Squat

3×3 Overhead Squats