Week #2 of 6
Monday 4/25/2022
Strength
Deadlift
3-3-3-3-2-2-2, building
Conditioning
30-20-10 reps for time of:
Alternating Hang Dumbbell Snatch (50/35)
Pull Ups
Calorie Row
Tuesday 4/26/2022
Strength
A1. Push Up, 4 sets of accumulate 44 reps (Rx+ Strict Ring Dips)
A2. Dual DB/KB Front Squat, 4 sets of 10-12, across
Conditioning
14 minute AMRAP:
2 Thrusters (95/65, Rx+ 115/75)
4 Box Jump Overs
8 Sit Ups
Wednesday 4/27/2022
Conditioning
35 minute Interval Workout (1 minute at each station)
30 seconds for max reps followed by 30 seconds rest
S1: American Kettlebell Swings
S2: Medicine Ball Squat Cleans
S3: Double Unders
S4: Alternating Kettlebell Muscle Cleans (24/16)
S5: Kettlebell Toe Taps
Thursday 4/28/20222
Strength
A1. Back Rack Reverse Lunge, 4 sets of 8/side, across
A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)
Conditioning
Every 3 minutes for 5 rounds complete:
10 Deadlifts (115/75, Rx+ 155/105)
10 Burpees Over Bar
10/8 Calorie Row
Friday 4/29/2022
Strength
In 20 minutes, build up to a heavy complex of:
2 Hang Squat Clean + 2 Shoulder to Overhead + 2 Front Squat
Conditioning
2 rounds for time:
50 Wall Balls
25 Toes to Bar
25 Shoulder to Overhead (95/65, Rx+115/75)
Saturday 4/30/2022
Strength
A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)
B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)
B2. Ring Support, 3 sets of max holds
Conditioning
Buy in: 1 Mile Run
5 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Buy out: 2,000 m Row
