Week # 4 of 6

Monday 1/23/2023

Strength

Back Squat

3 sets of 10, building

Conditioning

15 minute AMRAP

10-8-6-4-2-10-8-6…

Alternating Dumbbell Squat Cleans (50/35)(Rx+ Dual Kettlebell Hang Squat Cleans)

Pull Up (Rx+ Chest to Bar)

Box Step Up

Tuesday 1/24/2023

Strength

20 minutes

3 Touch and Go Power Clean and Jerks, building

Conditioning

6 Rounds For Time

3 Deadlifts (135/95, Rx+ 155/105)

3 Hang Power Cleans

3 Shoulder to Overhead

9 Bar Facing Burpees Over Bar

Wednesday 1/25/2023

Conditioning

“Pointblank”

In 30 minutes teams of 3 complete for reps:

P1;

Max Calorie Row

P2 & P3 (one working at a time):

AMRAP of:

20 Push Press (75/55)

20 American Kettlebell Swings

20 Box Jumps

Thursday 1/26/2023

Strength

Overhead Squat (Rx+ Snatch Balance)

3-3-3-3-3-3-3-3, building

Conditioning

Every 2 minutes for 6 Rounds

7 Hang Power Snatch (95/65) (Rx+ Hang Squat Snatch)

40-60 Double Unders 

Friday 1/27/2023

Strength

Sumo Deadlift

5 sets of 5, building

Conditioning

12 minute AMRAP

3 Toes to Bar

6 Calorie Row

9 AKBS (24/16) (Rx+12 KB Snatches, 6/side)

Saturday 1/28/2023

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

Partner Conditioning

18 minute AMRAP

“Follow the Leader”

3 Burpee Box Jump Overs

6 Thrusters (75/55)

12 Sit Ups