Week # 6 of 6
Monday 2/6/2023
Strength
N/A
Conditioning
30 minute EMOM
M1 3 Back Squats (AHAP or increasing)
M2 5-7 Strict Pull Ups
M3 8-12 Calorie Row
Tuesday 2/7/2023
Strength
20 minutes
Power Clean and Jerk Triples (5-10 second rest b/w reps)
Conditioning
“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Wednesday 2/8/2023
Partner Conditioning
30 minute Partner AMRAP of:
100 American Kettlebell Swings (24/16)
100 Box Jumps (24/20)
100 Kettlebell Thrusters (24/16)
100 Push Ups
Note: One person working at a time, partition reps as desired (“chipper” style).
Coaches Blog Note: Members can partition the reps as desired.
Thursday 2/9/2023
Strength
Overhead Squat
Find a 3 Rep Max
Conditioning
12 minute AMRAP
3 Hang Power Snatch (Rx+ Hang Squat Snatch)
6 Bar Facing Burpees
9 Wall Balls (20/14)
Friday 2/10/2023
Strength
Deadlift
5 sets of 5, building
Conditioning
5 Rounds For Time
12 Alternating Dumbbell Clean and Jerk (50/35)
12/9 Calorie Row
12 Toes to Bar
Saturday 2/11/2023
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
3 Rounds For Quality
Max Push Ups in 60 seconds
Rest 1 minute
Max Assault Bike Calories in 60 Seconds
Rest 1 minute
Max Double Unders in 60 Seconds
Rest 1 minute.
