Week # 1 of 6
Monday 9/11/2023
Strength
A1. Back Squat, 10-8-6-4, building
A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Conditioning
“Macho Man”
EMOM for as long as possible
3 Power Cleans (95/65, Rx+ 135/95)
3 Front Squats
3 Shoulder to Overhead
Tuesday 9/12/2023
Strength
Power Snatch
10 sets of 2, building
Conditioning
Every 2:30 minutes for 6 Rounds
12 Alternating Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell (Rx+ Burpee Box Jump Overs)
Wednesday 9/13/2023
Conditioning
30 minute AMRAP
30 Calorie Row
30 Box Step Ups
90 Double Under
Rx+
Wednesday, September 6th
3 x 6min, 3min rest
Rx+: > Start at 22spm and bring up by 2spm every minute
Thursday 9/14/2023
Strength
A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice
A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8/side
Conditioning
14 minute AMRAP
3 Push Ups (Rx+ Strict Ring Dips)
5 Wall Balls (20/14)
7/5 Calorie Row
Friday 9/15/2023
Strength
A1. Weighted Chin Up, 4 sets of 6-8, building
A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building
Conditioning
6 Rounds For Time
5 Pull Ups (Rx+ 3 Bar Muscle Up)
8 Toes to Bar
11 Deadlifts (135/95, Rx+ 185/125)ย
Saturday 9/16/2023
Strength
A1. Push Press, 3 sets of 8-10, building
A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, building
Conditioning
Row
27min Rate Play
> continuous 27min row but change the rating every 3 minutes as follows:
0-3: 22spm
3-6: 25spm
6-9: 22spm
9-12: 26spm
12-15: 22spm
15-18: 27spm
18-21: 22spm
21-24: 28spm
24-27: 22spm