Week # 5 of 6
Monday 11/28/2022
Strength
Deadlift
5-5-4-4-3-3-2-2
Conditioning
12 minute AMRAP
2 Single Arm Devil Press
4 Goblet Box Step Overs
6 Toes to Bar
Tuesday 11/29/2022
Strength
5 minute EMOM: Push Press
5 minute EMOM: Push Jerk
5 minute EMOM: Split Jerk
Conditioning
EMOM for 15
M1: 5 Front Squats (135/95, Rx+ 155/105)
M2: 5 Wall Walks (Rx+ 8-10 Strict HSPU’s)
M3: 10/8 Calorie Row (Rx+ 12/10 Calories)
Wednesday 11/30/2022
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
Partner Conditioning
15 minute AMRAP
20 Pull Ups
20 Alternating Dumbbell Clean and Jerks
20 Burpees Over Dumbbell
rest 3 minutes
10 minute AMRAP
Max Calorie Row
Note: partition as desired
Thursday 12/1/2022
Strength
Power Snatch
10 sets of 2, building
Conditioning
Every 2 minutes for 6 Rounds
6 Hang Power Snatch (95/65, Rx+ 115/75)
12 Overhead Alternating Reverse Lunges
Friday 12/2/2022
Strength
Back Squat
4 sets of 5, across (2.5-5lbs heavier than last week)
1 set of AMRAP
Conditioning
12 minute AMRAP
2,000/1,600m Row
Max Rounds w/ Remaining Time
5 Push Ups
10 Wall Balls
Saturday 12/3/2022
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
6 Rounds For Quality
5 Strict Toes to Bar
10 Overhead Squats (75/55, Rx+ 95/65)
50 Double Unders
