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