WEEKLY PROGRAMMING

  • December 3, 2023
  • Ben Foster

WEEK # 6 OF 6

Monday 12/4/2023

Strength

Hang Squat Snatch + 1 Overhead Squat

10 sets, building

Conditioning

12 minute AMRAP

12 Alternating Hang Dumbbell Snatch (50/35, Rx+ Hang Squat Snatch)

12 Push Up (Rx+ Ring Dip)

12 Box Jump Overs (24/20)

Tuesday 12/5/2023

Strength

Deadlift

Find a 3 rep max

Conditioning

6 Rounds For Time

3 Power Cleans (95/65, Rx+ 155/105)

6 Alternating Front Rack Reverse Lunges

9/7 Calorie Row

Rest 1 minute b/w rounds

Wednesday 12/6/2023

Conditioning

30 minutes

40 on, 20 off

S1: Box Step Ups (rx+ weighted)

S2: Alternating Dumbbell Clean and Jerk (50/35)

S3: Assault Bike Calorie

S4: Kettlebell Headcutter (24/16)

S5: V-Ups

Rx+ 

Row 10 x 75sec, rest 2:30

> Open ratings; ratings should be relatively high

Thursday 12/7/2023

Strength

A1. Strict Press, 4 sets of 7, across

A2. Strict Pull Up, 4 sets of 2 RIR

Conditioning

14 minute AMRAP

2 Handstand Push Ups (Rx+ Strict)

4 Toes to Bar

6 Burpees

24 Double Unders

Friday 12/8/2023

Strength

A1. Power Clean, Find a 4 reps max

A2. Back Squat, 4 sets of 8, building

Conditioning

EMOM for 15

M1: 10 Deadlifts (135/95, Rx+ 185/125)

M2: 15 Wall Balls (20/14)

M3: 10/8 Calorie Assault Bike

M4: 15 American Kettlebell Swing (24/16)

M5: 10/8 Calorie Row

Saturday 12/9/2023

Strength

A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets

A2. Ring Dips, 3-4 sets of 5-10 reps (Rx+ 32X1 tempo)

Conditioning

3 Rounds For Time

10 Wall Walk

10 Front Loaded Side Lunges/side (50/35)

15 Tuck Ups

40 Hollow Flutter Kicks

Rx+

2000m Row

> retest and compare to Wednesday, November 1st

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