WEEKLY PROGRAMMING

Week # 1 of 6

Monday 1/2/2023

Strength

CrossFit Total 

1 Rep Max Back Squat

1 Rep Max Strict Press

1 Rep Max Deadlift

Conditioning

N/A

Tuesday 1/3/2023

Strength

20 minutes

3 Position Power Clean and Jerk, building

Conditioning

Every 2:30 minutes for 5 Rounds

9 Burpees Over Bar

6 Hang Power Cleans (115/75, Rx+ 155/105)

3 Shoulder to Overhead

Wednesday 1/4/2023

Conditioning

30 minutes

40 on, 20 off

S1: Box Step Ups

S2: Hang Dumbbell Clean

S3: Calorie Row

S4: Kettlebell HeadCutter

S5: Plank Opposite Toe Touch

Thursday 1/5/2023

Strength

Overhead Squat

6-6-4-4-4-2-2-2, building

Conditioning

3 Rounds For Time

12 Hang Power Snatch (75/55, Rx+ Hang Squat Snatch)

12 Push Ups (Rx+ Ring Dips)

24/20 Calorie Row

Friday 1/6/2023

Strength

Romanian Deadlift

5 sets of 7, building

Conditioning

12 minute AMRAP

1-2-3-4-5…

Toes to Bar

RKBS (Rx+ Dual Kettlebell)

10 Double Unders after each set

Saturday 1/7/2023

Strength

A1. Strict Handstand Push Ups, 4 sets of 5-10

A2. Strict Supinated Pull Ups, 4 sets of 5-10

A3. L-Sit, 4 sets of max holds

Conditioning

EMOM for 20 

M1: 10-14 Box Jump Overs

M2: 30-50 Mountain Climbers

M3: 7/5 Calorie BIke

M4: 20-30 Ski Jumps

M5: 12-15 Sit Ups (Rx+ Tuck Ups)

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