Week # 2 of 6
Monday 4/17/2023
Strength
Back Squat Cluster
5 sets
3-2-1, across
Conditioning
5 Rounds
2 minute AMRAP
20 Air Squats
10 Pull Ups (Rx+ Chest to Bar)
Row for Calories w/ remaining time (Rx+ Assault Bike)
1 minute rest
Tuesday 4/18/2023
Strength
A1. Power Clean, 5 sets of 3, across
A2. Strict Ring Dips, 5 sets of 2 RIR
Conditioning
16 minute EMOM
M1: max effort burpee box jump overs (24/20)
M2: max effort hang power cleans (95/65, Rx+ 115/75)
M3: max effort alternating dumbbell snatch (50/35)
M4: rest
Wednesday 4/19/2023
Conditioning
2 Rounds
6 minute AMRAP
10 Calorie Row
10 No Push Up Shoulder Tap Burpee
Rest 2 minutes
6 minute AMRAP
10 Alternating RKBS
10 Sit Ups
Rest 2 minutes
Thursday 4/20/2023
Strength
A1. Sumo Deadlift, 7-7-5-5, building
A2. 3 Point DB/KB Row, 4 sets of 8-10/side, building
Conditioning
For Time
45 Toes to Bar
180 Double Unders
45 Deadlifts (135/95, Rx+ 185/125)
Friday 4/21/2023
Strength
Thruster
2-2-2-2-1-1-1-1, building
Conditioning
10 minute AMRAP
5 Thrusters (75/55, Rx+ 95/65)
10 Wall Balls
15 Sit Ups
Saturday 4/22/2023
Conditioning
25 minute AMRAP
1 Power Snatch, AHAP
3 Toes to Bar (Rx+ 2 Bar Muscle Up)
5 Burpees over Bar
7/5 Calorie Row (Rx+ 5/4 Calorie Bike)
