Week # 1 of 6
Monday 10/30/2023
Strength
Overhead Squat
10 sets of 2 (32X1)
Conditioning
For Time
1,000/800m Row
30 Burpees
50 Overhead Squats (45/35)
Tuesday 10/31/2023
Strength
Deadlift
8 sets of 3, building
Conditioning
5 Rounds
2 minute AMRAP
50 Double Unders
10 Toes to Bar
Max effort AKBS w/ remaining time
Wednesday 11/1/2023
Conditioning
15 minute AMRAP
8 Single Arm Devils Press (50/35)
12/9 Calorie Row
16 Box Step Ups
Rest 3 minutes
12 minute AMRAP
20 Walking Lunges
20 Hang Dumbbell Clean and Jerks (50/35, 10/side)
20 Sit Ups
Rx+
2000m Row
> baseline test
Thursday 11/2/2023
Strength
A1. Strict Press, 4 sets of 7, building
A2. Strict Pull Up, 4 sets of 2 RIR
Conditioning
12 minute AMRAP
3 Pull Ups (Rx+ 2 Bar Muscle Ups)
6 Box Jump Overs
9 Push Ups (Rx+ 6 HSPU’s)
Friday 11/3/2023
Strength
A1. Power Clean, 4 sets of 4, building
A2. Back Squat, 4 sets of 8, building
Conditioning
10 Rounds
Partner Workout
5 Hang Power Cleans (115/75, Rx+ 175/115)
5 Front Squats
10/8 Calorie Row
note: alternate rounds
Saturday 11/4/2023
Strength
A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets
A2. Ring Support, 3-4 sets of 20-30 seconds
Conditioning
EMOM for 15
M1: 1 Turkish Get Up/side (AHAP)
M2: Max Effort Double Unders
M3: Max Effort L-Sit
Rx+
Row 3 x 1500m, rest 3min
> Rate Play @ 22-24-26; 22spm for 500m then go up by 2spm every 500m
