Week # 1 of 6

Monday 2/20/2023

Strength

EMOM for 20

Squat Clean, building

Conditioning

9 minute AMRAP

1 Strict Pull Up 

3 Toes to Bar (Rx+ 1 Bar Muscle Up)

9 Wall Balls (20/14)

Tuesday 2/21/2023

Strength

A1. Deadlift, 10-10-5-5

A2. Strict Handstand Push Ups, 4 sets of 2 RIR

Conditioning

5 Rounds For Time

10 Goblet Reverse Lunge (50/35)

20 Single Arm Push Jerks (10/side)

30 Double Unders 

Wednesday 2/22/2023

Conditioning

EMOM for 30

M1: Max Effort Calories on Bike

M2: Max Effort Box Step Overs (Rx+ Goblet)

M3: Max Effort Calories on Rower

M4: Max Effort No Pushup Burpee Toes to Bar

M5: Max Effort Alternating RKBS

M6: Rest 

Thursday 2/23/2023

Strength

Back Squat

9-9-6-6-3-3

Conditioning

For Time

50 Push Up For Time

Rest 1 minute

100 Air Squats

Rest 1 minute

50/40 Calorie Row

Friday 2/24/2023

Strength

A1. Strict Weighted Supinated Pull Up, 5 sets of 5, building

A2. Hang Power Snatch, 5 sets of 5, building

Conditioning

15 minute AMRAP

3 Pull Ups (Rx+ Chest to Bar)

6 Box Jump Overs (24/20)

12 Alternating Dumbbell Snatches (50/35)

Saturday 2/25/2023

Strength

N/A

Conditioning

EMOM for 30

M1 1 Front Squat (AHAP)

M2 8-12 Burpees 

M3 30-50 Double Unders

M4 8-12 Ring Dips

M5 8-10 Calorie Row