Week # 3 of 6

Monday 4/24/2023

Strength

Back Squat Cluster

5 sets

3-2-1, across

Conditioning

For Time

21-15-9

Back Squats (95/65, Rx+ 135/95)

Toes to Bar

immediately into

500/400m Row (Rx+ 25/20 Bike)

10 minute time cap

Tuesday 4/25/2023

Strength

A1. Power Clean, 5 sets of 3, across

A2. Strict Ring Dips, 5 sets of 2 RIR

Conditioning

4 Rounds

2 minutes on, 2 minute off

12 Alternating Single Arm Devil’s Press (50/35)

Double Unders w/ remaining time

score = total number of double unders

Wednesday 4/26/2023

Conditioning

Teams of 3

3,000m Row

150 Burpees

2,000m Row

150 AKBS

1,000m Row

150 Wall Balls

Thursday 4/27/2023

Strength

A1. Sumo Deadlift, 8-8-4-4, building

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

Conditioning

12 minute AMRAP

2 Strict Pull Up

4 Deadlifts (135/95, Rx+ 185/125)

8 Alternating Box Step Ups. 

Friday 4/28/2023

Strength

Thruster 

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

Conditioning

Every 2:00 for 6 Rounds, building

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats 

Saturday 4/29/2023

Strength

A1. Turkish Get Up, 3-4 sets of 2/side

A2. Handstand Walk Practice, 3-4 sets

A3. L-Hang, 3-4 sets of max holds

Conditioning

18 minute AMRAP

1 Power Snatch, AHAP

2 Overhead Squats

3 Bar Muscle Ups

9 Calorie Row