Week # 2 of 6
Monday 9/18/2023
Strength
A1. Back Squat, 9-7-5-3, building
A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Conditioning
EMOM for 15
M1: 3 Hang Squat Cleans (115/75, Rx+ 185/125)
M2: 8 Chest to Bar Pull Ups (Rx+ 5 Bar Muscle Ups)
M3: 50 Double Unders
Tuesday 9/19/2023
Strength
Power Snatch
10 sets of 2, across
Conditioning
12 minute AMRAP
8 Deadlifts (75/55, Rx+ 115/75)
4 Hang Power Snatch
12/9 Calorie Row
Wednesday 9/20/2023
Conditioning
10 minute AMRAP
5 Burpees
1 TGU/side
Rest 2:30
10 minute AMRAP
5 Box Jump Overs
7 Sit Ups
9 AKBS
Rest 2:30
10 minute AMRAP
10 Goblet Walking Lunges
10 Goblet Muscle Cleans
50 KB Toe Taps
Rx+
Row 3 x 2000m/4:00r
> Break the rating up 2spm from 20 every 500m
Thursday 9/21/2023
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
21-15-9
Handstand Push Up
Wall Ball (20/14)
Calorie Row
Friday 9/22/2023
Strength
A1. Weighted Chin Up, 4 sets of 6-8, building
A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building
Conditioning
12 minute AMRAP
1-2-3-4-5-6…
Toes to Bar
Dumbbell Snatch/side (50/35)
Saturday 9/23/2023
Strength
A1. Push Press, 3 sets of 8-10, across
A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, across
Conditioning
Row
10 sets
2 minute row
1 minute rest
> Rolling starts
> 18spm on odd intervals
> 26spm in even intervals
