WEEKLY PROGRAMMING

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

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