Week # 6 of 6

Monday 7/10/2023

Strength

A1. Front Squat, Find a 5 rep max

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

Conditioning

6 Rounds For Time

5 Power Clean and Jerks (95/65, Rx+ 115/75)

5 Front Squats

10 Wall Balls (20/14)

Tuesday 7/11/2023

Strength

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

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

Conditioning

For Time

21-15-9-6

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

12-9-6-3

Strict Pull Ups

Wednesday 7/12/2023

Partner Conditioning

400/320 Calories For Time:

Partner A:

2 Rounds

1 Turkish Get Up/side

10 American Kettlebell Swings

10 Step Ups

Partner B:

Row for Calories

Note: Alternate stations after Partner A. completes 2 rounds of TGU/AKBS/Step up sequence. Continue to alternate until 400/320 calories are complete. 

Rx+ Workout

W5: 5,000m Test

Thursday 7/13/2023

Strength

A1. Push Press, 5 rep max

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

Conditioning

12 minute AMRAP

3 Hang Squat Cleans (95/65, Rx+ 115/75)

6 Burpees Over Box

9 Calorie Row

Friday 7/14/2023

Strength

Deadlifts, 6-8 sets of 3, building

Conditioning

EMOM for 20

M1: Suitcase Carry, 30 seconds/side (AHAP)

M2: Assault BIke, Max Calories in 45 seconds

M3: Dumbbell Box Step Ups (50/35, 24/20)

M4: Double Unders, 30-50

M5: Forearm Plank, 60 second hold

Saturday 7/15/2023

Strength

20 minute EMOM

M1 – M10: 1 Power Snatch

M11 – M20: 1 Squat Snatch

Rest 3 minutes

10 minute EMOM

M1 – M5: 2 Overhead Squats (from rack)

M6 – M10: 2 Snatch Pulls