Week # 2 of 6

Monday 1/9/2023

Strength

Back Squat

10 sets of 3, building

Conditioning

EMOM for 15

M1 5-10 Strict Pull Ups

M2 15 Wall Balls (20/14, Rx+ 25/16)

M3 10-12 Calorie Row

Tuesday 1/10/2023

Strength

20 minutes

3 Position Power Clean and Jerk, building

Conditioning

10 minute AMRAP

10 Deadlifts (95/65, Rx+ 135/95)

5 Shoulder to Overhead

30 Double Unders

Wednesday 1/11/2023

Conditioning

Partner Conditioning

4 Rounds

“Frenemy”

F1: 750/600m Row

F2: AMRAP

10 Hang Dumbbell Snatches

15 Tuck Ups

20 Groiners

Thursday 1/12/2023

Strength

Overhead Squat

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

Conditioning

For Time

30 Burpee Box Jump Overs

60 Wall Balls

30 Push Ups (Rx+ Handstand Push Ups)

Friday 1/13/2023

Strength

Romanian Deadlift

5 sets of 7, building

Conditioning

5 Rounds

2 minute AMRAP

4 Power Cleans (135/95, Rx+ 185/125)

8 Pull Ups (Rx+ Chest to Bar)

Calorie Row with remaining time  

1 minute rest b/w rounds

Saturday 1/14/2023

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

16 minutes

40 seconds on, 20 seconds off

S1: Max Effort Toes to Bar

S2: Max Effort Walking Lunges

S3: Max Effort Alternating Dumbbell Squat Clean and Jerk (50/35)

S4: Max Effort Wall Walks