Week #3 of 6

Monday 11/14/2022

Strength

Deadlift

4-4-3-3-2-2-1-1

Conditioning

15 minute AMRAP

3 Pull Ups (Rx+ 2 Bar Muscle Ups)

6 Box Jump Overs

9 RKBS (24/16, Rx+ 28/20)

12 Sit Ups

Tuesday 11/15/2022

Strength

5 minute EMOM: Strict Press

5 minute EMOM: Push Press

5 minute EMOM: Push Jerk

Conditioning

3 Rounds For Time

12 Overhead Squats (95/65, Rx+ 115/75)

12 Burpees Over Bar

24/20 Calorie Row

Wednesday 11/16/2022

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

24 minute AMRAP

Alternate Rounds with Partner

8 Wall Balls

8 Alternating Dumbbell Clean and Jerks

8 Sit Ups

Thursday 11/17/2022

Strength

Power Snatch

15 singles, building

Conditioning

5 Rounds For Time

5 Dumbbell Snatch, right (50/35)

5 Overhead Reverse Lunges, right arm/left leg

5 Dumbbell Snatch, left (50/35)

5 Overhead Reverse Lunges, left arm/right leg

50 Double Unders

Friday 11/18/2022

Strength

Back Squat

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

1 set of AMRAP

Conditioning

EMOM for 15

M1: 10-15 Push Ups

M2: 8-10 Toes to Bar

M3: 15-20 Air Squats

Saturday 11/19/2022

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 Quality

8-10 Pendlay Rows (95/65)

8-10 AKBS (AHAP)

30 Second Ring Support

30 Sprint on Rower or Bike