Week #1 of 6

WEEK ONE

Monday 4/18/2022

Strength

Deadlift

7 sets of 3, building

Partner Conditioning

18 minute AMRAP:

5 Hang Power Cleans (115/75, Rx+155/105)

7 Box Jump Overs

9/7 Calorie Row

note: alternate rounds

Tuesday 4/19/2022

Strength

A1. Push Up, 4 sets of accumulate 40 reps (Rx+ Strict Ring Dips)

A2. Dual DB/KB Front Squat, 4 sets of 10, building

A3: Muscle Snatch, 4 sets of 4, building

Conditioning

10 rounds for time:

3 Overhead Squats (75/55, Rx+95/65)

5 Toes to Bar

7 Burpees Over Bar

Wednesday 4/20/2022

Conditioning

30 minute EMOM:

M1: 3-5 Wall Walks

M2: 12-15 Medicine Ball Squat Cleans

M3: 12-16 Hang Dumbbell Snatches

M4: 16-20 Single Leg V-Ups

M5: Rest

Thursday 4/21/20222

Strength

A1. Back Rack Reverse Lunge, 4 sets of 8/side, building

A2. L-Hang, 4 sets of max holds

Conditioning

5 Rounds For Time:

10 Pull Ups

20 AKBS

30 Double Unders

Friday 4/22/2022

Strength

In 20 minutes, build up to a heavy complex of:

1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat

Conditioning

11 minute AMRAP:

7 Push Presses (95/65, Rx+ 115/75)

14 Air Squats

14 Sit Ups

Saturday 4/23/2022

Strength

A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)

B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)

B2. L-Sit, 3 sets of max holds

Conditioning

Buy in 800 m Run

1,500/1,200m Row

Buy Out 800 m Run