Week # 4 of 6
Monday 3/13/2023
Strength
EMOM for 20
Squat Snatch, building
Conditioning
Every 2 minutes for 5 Rounds
8 Pull Ups (Rx+ 4 Bar Muscle Ups)
10/8 Calorie Row
Wall Balls w/ Remaining Time
Rest 1 minute b/w rounds
Tuesday 3/4/2023
Strength
A1. Deadlift, 8-8-6-6-4-4
A2. Strict Handstand Push Ups, 4 sets of 2 RIR
Conditioning
13 minute AMRAP
7 Push Presses (95/65, Rx+ 135/95)
7 Deadlifts
7 Bar Facing Burpees
Wednesday 3/15/2023
Conditioning
2 rounds for total reps:
90 seconds Wall Balls (20/14)
30 seconds Rest
90 seconds Box Jumps with Step Down (24/20)
30 seconds Rest
90 seconds Sit ups
30 seconds Rest
90 seconds Double Unders
30 seconds Rest
90 seconds Push ups
30 seconds Rest
90 seconds Ground to Overhead with Plate (45/25)
30 seconds Rest
Thursday 3/16/2023
Strength
Back Squat
4-4-4-4-4-4-4
Conditioning
For Time
2,000/1,600m Row
50 Overhead Squats (45/35, Rx+ 75/55)
Friday 3/17/2023
Strength
A1. Strict Weighted Supinated Pull Up, 5 sets of 5, across
A2. Hang Power Clean, 5 sets of 3, building
Conditioning
20 minute Partner AMRAP
5 Hang Power Cleans (115/75, Rx+ 155/105)
5 Toes to Bar
20 Double Unders
Note: alternate rounds
Saturday 3/18/2023
Strength
N/A
Conditioning
30 minute AMRAP
3 Deadlifts (185/125, Rx+275/185)
6 Push Ups (Rx+ Ring Dips)
9 Dumbbell Bicep Curls
12 Reverse Lunges (Goblet)
15/12 Calorie Row
