Week # 2 of 6
Monday 2/27/2023
Strength
EMOM for 20
Squat Clean, building
Conditioning
12 minute AMRAP
3 Hang Squat Clean (95/65, Rx+ 115/75)
3 Toes to Bar
6 Hang Squat Cleans
6 Toes to Bar
9…Â
Tuesday 2/28/2023
Strength
A1. Deadlift, 10-10-5-5
A2. Strict Handstand Push Ups, 4 sets of 2 RIR
Conditioning
Every 3 minutes for 5 Rounds
12 Alternating Single Arm Devil’s Press
12/9 Calorie Row
Wednesday 3/1/2023
Conditioning
Partner Conditioning
1,000m Row
100 Reverse Lunge Wall Balls
750m Row
75 Medicine Ball Sit Ups
500m Row
50 Dumbbell Box Step Ups (Rx+ Dual DB)
1,000m Row
Thursday 3/2/2023
Strength
Back Squat
9-9-6-6-3-3
Conditioning
10 Rounds For Time
2 Thrusters (115/75, Rx+ 155/105)
20 Double Unders
Friday 3/3/2023
Strength
A1. Strict Weighted Supinated Pull Up, 5 sets of 5, across
A2. Hang Power Snatch, 5 sets of 5, across
Conditioning
Viking “Helen”
3 Rounds For Time
500m Row
21 American Kettlebell Swings (24/16)
12 Pull Ups
Saturday 3/4/2023
Strength
N/A
Conditioning
For Time
10 Wall Walks
20/16 Calorie Assault Bike
30 Sit Ups
40 Burpees
50 Hang DB CJ’s
60 Walking Lunges
70 Calorie Row
