WEEKLY PROGRAMMING

Week #1 of 6

Monday 6/5/2023

Strength

A1. Front Squat (33X1), 5 sets of 5, building

A2. Handstand Push Up, 5 sets of 5-7 reps

Conditioning

5 Rounds

10 Hang Clusters (75/55, Rx+ 95/65)

5 Burpees Over Bar

10/8 Calorie Row

Rest 1 minute after each round

Tuesday 6/6/2023

Strength

A1. Pendlay Row, 4 sets of 6-8, building

A2. Dual DB/KB Reverse Lunge, 4 sets of 6-8/side, building

Conditioning

15 minute AMRAP

3 Pull Ups

6 Deadlifts (95/65, Rx+ 135/95)

9 Sit Ups

18 Double Unders

Wednesday 6/7/2023

Conditioning

10 minute Partner AMRAP

Max Calories Row or Air BIke

Rest 3 minutes

20 minute Partner AMRAP

20 Overhead Squats (45/33)

20 Hang Dumbbell Clean and Jerk (50/35)

20 Calorie Row or Air Bike

Rx+ Conditioning

5,000m Row Test

Thursday 6/8/2023

Strength

A1. Push Press, 5 sets of 5, building

A2. Pistol Practice, 5 sets 5-7/side

Conditioning

For Time

50 Dumbbell Snatches (50/35)

100 Push Ups

50/40 Calorie Row

Friday 6/9/2023

Strength

Deadstop Deadlifts, 6-8 sets of 3, building

Conditioning

EMOM for 16

M1 Max Effort Toes to Bar

M2 Max Effort Dual RKBS

M3 Max Effort No Push Up Burpee Box Jump Overs

M4 Rest

Saturday 6/10/2023

Strength

EMOM for 30

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch

M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat

M11-M15: 1 Power Snatch + 1 Hang Squat Snatch

M16 – 25: 1 Power Snatch + 1 Squat Snatch

M25-M30: 2 Snatch Pulls

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