Week # 3 of 6
Monday 1/16/2023
Strength
Front Squat
10-8-6-4-2-2, building
Conditioning
EMOM for 15
M1 8-10 Burpee Pull Ups
M2 12-15 Wall Balls (20/14, Rx+ Squat Clean Wall Balls)
M3 30-50 Double Unders
Tuesday 1/17/2023
Strength
20 minutes
3 Touch and Go Power Clean and Jerks, building
Conditioning
Every 2:30 for 5 Rounds
10 Alternating Dumbbell Snatches
10 Push Ups (Rx+ Ring Dips)
15/12 Calorie Row
Wednesday 1/18/2023
Conditioning
3 rounds for reps of:
Partner A – 250/200 m Row
Partner B – AMRAP Alternating Single Arm RKBS
Then
Partner B – 250/200 m Row
Partner A – AMRAP Alternating Single Arm RKBS
Rest 3 minutes
3 rounds for reps of:
Partner A – 250/200 m Row
Partner B – AMRAP Box Jump Overs (24/20)
Then
Partner B – 250/200 m Row
Partner A – AMRAP Box Jump Overs (24/20)
Rest 3 minutes
3 rounds for reps of:
Partner A – 250/200 m Row
Partner B – AMRAP No Push Up Burpee Box Step Up
Then
Partner B – 250/200 m Row
Partner A – AMRAP No Push Up Burpee Box Step Up
Score is cumulative reps for each team.
Thursday 1/19/2023
Strength
Overhead Squat (Rx+ Snatch Balance)
3-3-3-3-3-3-3-3, building
Conditioning
“Death by Thruster”
M1: 1 Thrusters (75/55, Rx+ 95/65)
M2: 2 Thrusters
M3: 3 Thrusters
M4: 4 Thrusters
M5: 5 Thrusters
….
Friday 1/20/2023
Strength
Sumo Deadlift
5 sets of 5, building
Conditioning
4 Rounds For Time
400/325m Row
20 AKBS (24/16, Rx+ 28/20)
10 Toes to Bar (Rx+ 5 Bar Muscle Ups)
Saturday 1/21/2023
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
5 Rounds (20 minutes)
:40 on, :20 off
S1: Alternating Single Arm Devils Press (50/35)
S2: Double Unders
S3: Walking Lunges
