WEEKLY PROGRAMMING

Week # 4 of 6

WEEK 4

Monday 10/3/2022

Strength

Back Squat

6 sets of 6, building

Conditioning

For Time:

120 Double Unders

60/50 Calorie Row

30 Pull Ups (Rx+ Chest to Bar Pull Ups)

30 Wall Balls (20/14)

Tuesday 10/4/2022

Strength

Power Clean and Jerk

3-3-3-3-2-2-2-2, building

Conditioning

Every 2 minutes for 10 rounds:

10 Alternating Dumbbell Clean and Jerk (50/35)

10 Burpees Over Dumbbell

Wednesday 10/5/2022

Strength

EMOM for 10 Minutes

Max Wattage Row or Bike

Note: compare to 9/21

Conditioning

25 minutes

40 on, 20 off  

S1: Double Unders or Assault BIke

S2: Hand to Hand RKBS  

S3: Box Step Ups  

S4: No Push Up Burpees  

S5: Rotating Forearm Plank

Thursday 10/6/2022

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

15 minute alternating EMOM:

M1: 12 Thrusters (95/65, Rx+ 115/75)

M2: 15/12 Calorie Row

M3: 15-20 Sit Ups

Friday 10/7/2022

Strength

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 26-36 reps in a few sets as possible

A2. Sumo Deadlift, 5-5-4-4-3-3, building

Conditioning

12 minute AMRAP:

1-2-3-4-5-6 reps of…

Toes to Bar

Power Snatch (75/55, Rx+ 95/65)

Saturday 10/8/2022

Strength

A1. Seated Strict Press, 3 sets of 8, across (2.5-5lbs heavier than last week, 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

15 minute alternating EMOM:

M1-M5: 1 Push Press + 1 Split Jerk

M6 – M10: 1 Split Jerk w/ 1 second pause in the dip and the catch

M11 – M15: 1 Split Jerk

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