Week #1 of 6

Monday 4/10/2023

Strength

Back Squat Cluster

5 sets

3-2-1, building

Conditioning

EMOM for 15

M1: 10 Pull Ups (Rx+ C2B)

M2:  15 Wall Balls (20/14, Rx+ 30/20)

M3: 30-50 Double Unders 

Tuesday 4/11/2023

Strength

A1. Power Clean, 5 sets of 3, building

A2. Strict Ring Dips, 5 sets of 2 RIR

Conditioning

4 Rounds For Time

10-15 AKBS (24/16, Rx+ 28/20)

10-15 Handstand Push Ups

10-15 Box Jump Overs

Note: 12 minute time cap 

Wednesday 4/12/2023

Conditioning

Team Conditioning
Teams of 3 will rotate between 3 stations every 75 seconds for 30 rounds:

Station 1: Row for Calories
Station 2: “Angie” AMRAP:
100 Pull ups
100 Push Ups
100 Ab-Mat Sit Ups
100 Squats

Station 3: Rest

Thursday 4/13/2023

Strength

A1. Sumo Deadlift, 7-7-7-7, building

A2. 3 Point DB/KB Row, 4 sets of 8-10/side, building

Conditioning

Complete 3 rounds of 3 minute AMRAP:

7 Sumo Deadlift High Pulls (95/65)

7 Toes to Bar

7/5 Calorie Row

Friday 4/14/2023

Rest 3 minutes

Strength

Thruster

2-2-2-2-1-1-1-1, building

Conditioning

12 minute AMRAP

1 Front Squat (95/65, Rx+ 135/95)

1 Shoulder to Overhead

1 Lateral Burpee Over Bar

2 Front Squats

2 Shoulder to Overhead

2 Lateral Burpees Over Bar

3… 

Saturday 4/15/2023

Conditioning

30 minute AMRAP

1 Squat Snatch, AHAP (70-75% of 1RM)

10 Calorie Row