Week # 3 of 6
Monday 11/13/2023
Strength
Overhead Squat
10 sets of 2 (32X1), across
Conditioning
4 Rounds
2 minute AMRAP
6 Toes to Bar (Rx+ 3 Bar Muscle Ups)
9 Burpee Box Jump Overs (24/20, Rx+ 30/24)
Thrusters w/ remaining time (75/55, Rx+ 95/65)
2 minute REST
Tuesday 11/14/2023
Strength
Deadlift
9 sets of 3, across
Conditioning
2 Rounds
500/400m Row
30 Alternating Dumbbell Clean and Jerks (50/35)
250/200m Row
30 Alternating Dumbbell Snatches (50/35)
Wednesday 11/15/2023
Conditioning
5 Rounds For Time
50 Double Unders
20 Sit Ups
immediately into…
5 Rounds For Time
10 Goblet Squats (24/16)
10 AKBS (24/16)
5 Wall Walks
25 Second Tuck Hang (Rx+ L-Hang)
Rx+
Row 3 x 6min, Rest 3min
> Rate Play @ 22-24-26; 22spm for 2min then go up by 2spm every 2min
Thursday 11/16/2023
Strength
A1. Strict Press, 4 sets of 7, across
A2. Strict Pull Up, 4 sets of 2 RIR
Conditioning
For Time
20 Push Jerks (95/65, Rx+ 115/75)
40 Push Ups
60/50 Calorie Row
10 Push Jerks
20 Push Ups
30/25 Calorie Row
Friday 11/17/2023
Strength
A1. Power Clean, 4 sets of 4 w/ a pause above the knee, building
A2. Back Squat, 8-8-4-4, building
Conditioning
For Time
60 Wall Balls (20/14)
30 Toes to Bar
30 Wall Balls
15 Chest to Bar Pull Ups (Rx+ 10 Bar Muscle Ups)
Saturday 11/18/2023
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 20
M1: Bench Press, 8-12 reps (95/65, Rx+ 135/95)
M2: Double Unders, 30-50
M3: Handstand Practice, 30-40 seconds
M4: Calorie Row, 8-12
M5: Hanging Oblique Knee Raises, 5-10/side
Rx+
Row 3K – 2K – 1K, Rest 2mins
> Open ratings
