WEEKLY PROGRAMMING
Ben Foster
July 21, 2024
Week # 1 of 6 Monday 7/22/2024 Strength EMOM for 15 M1 – M5: Strict Press, building M6 – M10: Push Press, building M11 –
Here is what we found…
Week # 1 of 6 Monday 7/22/2024 Strength EMOM for 15 M1 – M5: Strict Press, building M6 – M10: Push Press, building M11 –
Interim Week #1 of 1 Monday 7/15/2024 Strength Every 2:30 for 7 Rounds 5-8 Handstand Push Ups (Rx+ Strict) 1 Squat Clean + 1 Hang
Week # 7 of 7 Monday 7/8/2024 Strength Front Squat Find a 3 Rep Max Conditioning 6 Rounds 3 Burpee Box Jump Overs 5 Hang
Week # 6 of 7 Monday 7/1/2024 Strength A1. Front Squat, 5 sets of 3, across A2. Broad Jump, 5 sets of 3 Conditioning 5
Week # 5 of 7 Monday 6/24/2024 Strength A1. Front Squat, 5 sets of 3, building A2. Broad Jump, 5 sets of 3 Conditioning 10
Week # 4 of 7 Monday 6/17/2024 Strength A1. Front Squat, 5 sets of 5, building A2. Broad Jump, 5 sets of 5 Conditioning 12
Week # 3 of 7 Monday 6/10/2024 Strength A1. Front Squat, 5 sets of 4, building A2. Broad Jump, 5 sets of 4 Conditioning 6
Week # 2 of 6 Monday 6/3/2024 Strength A1. Front Squat, 5 sets of 3, building A2. Broad Jump, 5 sets of 3 Conditioning 5
Week # 1 of 6 Monday 5/27/2024 Conditioning “Murph” 1 Mile Run 300 Air Squats 200 Push Ups 100 Pull Ups 1 Mile Run Tuesday
Interim Week # 1 of 1 Monday 5/20/2024 Strength Deadlift Build up to a heavy single Conditioning 15 minute AMRAP 5 Pull Ups 10 Alternating
