Week # 2 of 6

Monday 11/7/2022

Strength

Deadlift

5-5-4-4-3-3-2-2

Conditioning

EMOM for 15

M1: 6 Alternating Single Arm Devils Press (50/35)

M2: 12/10 Calorie Row

M3: 12-15 Tuck Ups (Rx+ V-ups)

Tuesday 11/8/2022

Strength

EMOM for 15

M1-M5: Strict Press

M6 – M10: Push Press

M11-M15: Push Jerk

Conditioning

10 minute AMRAP

1 Clean and Jerk (115/75, Rx+ 155/105)

5 Push Ups (Rx+ Ring Dips)

50 Double Unders

Wednesday 11/9/2022

Strength

A1. Turkish Get Up, 4 sets of 1/side, building

A2. Goblet Lateral Lunges, 4 sets of 8-10/side, building

A3. Weighted L Pike Crunch, 4 sets of 12-15

Conditioning

25 minute AMRAP

10 Goblet Muscle Cleans (50/35)

10 Alternating RKBS

10 Alternating Goblet Reverse Lunges (50/35)

30 Kettlebell Toe Taps

Thursday 11/10/2022

Strength

Touch and Go Power Snatch

10 sets of 2, building

Conditioning

13 minute AMRAP

10 Deadlifts (95/65, Rx+ 115/75)

5 Hang Power Snatches

5 Toes to Bar

Friday 11/11/2022

Strength

Back Squat

5 sets of 5, building

Partner Conditioning

2,000/1,600m Row

100 Wall Balls

50 Burpee Box Jump Overs

Saturday 11/12/2022

Strength

A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds

A2. Strict Pull Up (Rx+ Weighted 25/10), 3 sets of 2 RIR

A3. Dumbbell Floor Press, 3 sets of 12-20 reps

Conditioning

5 Rounds For Time

20 Alternating Hang Dumbbell Clean and Jerk (50/35)

15 Sit Ups

10 Pull Ups