Week #6 of 6
Monday 8/29/2022
Strength
Deadlift
Find a 5 rep max for the day
Compare to week 1
Conditioning
15 minute EMOM:
M1: 8-10/side Dual KB/DB Reverse Lunges (2×24/16, 2×50/35)
M2: 10-15 Chest to Bar Pull Ups
M3: 8-12 Calorie Row
Tuesday 8/30/2022
Strength
Hang Squat Clean
Find a 2 Rep Max for the day.
Compare to week 1
Conditioning
For time:
45 Front Squats (95/65, Rx+ 115/75)
45 Shoulder to Overhead
90 Double Unders
Wednesday 8/31/2022
Conditioning
8 Rounds For Time:
10 Goblet Muscle Clean
30 Toe Taps
Immediately into
8 Rounds For Time:
10 American Kettlebell Swings
10 Calorie Row
Immediately into
8 Rounds For Time:
10 KB Weighted Sit Ups (Scaled: Ab-Mat Sit Ups)
10 No Push Up Burpees Over KB
Thursday 9/1/2022
Strength
Push Press
Find a 3 Rep Max for the day.
Conditioning
6 Rounds For Time:
8 Sumo Deadlifts (115/75, Rx+ 155/105)
8-12 Push Ups
16 Box Step Ups (24/20)
Friday 9/2/2022
Strength
Back Squat Waves
5-3-1
5-3-1
5-3-1, building
Conditioning
5 minute AMRAP:
5 Strict Pull Ups
10 Wall Balls
Rest 2 minutes
5 minute AMRAP:
5 Kipping Toes to Bar (Rx+ 2 Bar Muscle Ups)
10 Alternating Dumbbell Snatch (50/35)
Saturday 9/3/2022
Conditioning
“Hot Start”
5 rounds:
5 Jump Squats
10 Arm Supported Bench Hop Overs
20 second Row Sprint
Rest 1 minute b/w rounds
Strength
30 minute EMOM:
M1 – M3: 1 Snatch Pull + 1 Hang Muscle Snatch
M4 – M7: 1 Snatch Pull + 1 Hang Power Snatch
M8 – M10: 1 Power Snatch + 1 Overhead Squat
M10 – M25: 1 Squat Snatch
