Week # 4 of 6
Monday 5/1/2023
Strength
Back Squat Cluster
5 sets
2-2-2, building
Conditioning
2 Rounds (16 minutes)
E2MOM
Station 1: Max Strict Pull Up
Station 2: Max Wall Balls
Station 3: Max Calorie Row (Rx+ Bike)
Station 4: Rest
Tuesday 5/2/2023
Strength
A1. Power Clean, 5 sets of 3, across
A2. Strict Ring Dips, 5 sets of 2 RIR
Conditioning
12 minute AMRAP
3 Wall Walks
6 Alternating DB Clean and Jerks (50/35)
9 Burpee Box Jump Overs
12 Goblet Reverse Lunges
Wednesday 5/3/2023
Conditioning
25 minute AMRAP
15 Overhead Squats (45/35)
15 Calorie Row
10 Push Ups
10 Side Step RKBS (24/16)
5 Pull Ups
Thursday 5/4/2023
Strength
A1. Sumo Deadlift, 8-8-4-4, building
A2. 3 Point DB/KB Row, 4 sets of 8-10/side, across
Conditioning
For Time
21-15-9
Deadlifts (95/65, Rx+ 135/95)
Toes to Bar
Note: 50 Double Unders after each set of toes to bar
Friday 5/5/2023
Strength
Thruster
2-2-2-2-1-1-1-1, building
Conditioning
Death by Clusters (75/55, Rx+ 115/75)
Saturday 5/6/2023
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
EMOM for 18
M1 6-8 Dual Dumbbell Devils Press
M2 3-4 Bar Muscle Ups
M3 8-12 Calorie Row (Rx+ 8/6 Calorie Bike)
