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… 

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