Week # 3 of 6
Monday 9/26/2022
Strength
Back Squat
7 sets of 5, building
Conditioning
5 rounds of 40 seconds max reps, 20 seconds rest/transition:
Station 1: Wall Balls
Station 2: Hang Power Snatch (95/65, Rx+ 115/75)
Station 3: Strict Pull Ups
Tuesday 9/27/2022
Strength
Power Clean and Jerk
2-2-2-2-1-1-1-1, building
Conditioning
14 minute AMRAP:
10 Deadlifts (115/75, Rx+ 155/105)
5 Shoulder to Overhead
15 Calorie Row
Wednesday 9/28/2022
Strength
A1. Dual Russian Kettlebell Swing, 3-4 sets of 10-15, across
A2. Single Arm Tall Plank, 3-4 sets of 20-30 seconds/side
A3. Chest to Wall Handstand Holds, 3-4 sets of practice
Conditioning
20 minute AMRAP:
2 Turkish Get Ups
4 Single Arm No Push Up Burpees
8 American Kettlebell Swings
12 Box Jump Overs
16 Single Leg V-Ups
Thursday 9/29/2022
Strength
A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB/DB Front Rack)
A2. Parallette Push Ups, 4 sets of 2 RIR (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)
A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)
Conditioning
21-15-9-6-3 reps for time of:
Front Squats (95/65, Rx+ 115/75, Hang Squat Cleans)
Burpees Over Bar
10 minute time cap
Friday 9/30/2022
Strength
A1. Strict Supinated Chest to Bar Pull Up, Accumulate 24-34 reps in a few sets as possible
A2. Sumo Deadlift, 6-6-5-5-4-4, building
Conditioning
18 minute alternating EMOM:
M1: 8-10 Calorie Row
M2: 30-50 Double Unders
M3: 12-16 Alternating Hang Dumbbell Snatches (50/35)
Saturday 10/1/2022
Strength
A1. Seated Strict Press, 3 sets of 8, across (2.5-5lbs heavier than last wekk, max reps on the final/3rd set)
A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8/side, building
A3. Double or Triple Under Practice, 3 sets
Conditioning
For time:
1 Mile Run
Then complete:
12 minute AMRAP:
5 Overhead Squats (75/55, Rx+ 95/65)
5 Toes to Bar
10 Box Step Ups
