Week # 4 of 6
Monday 11/18/2024
Strength
A. Snatch Balance, 5 sets of 3, across
B. Split Jerk, 5 sets of 2, building
Conditioning
10 Rounds For Time
3 Thrusters (115/75, Rx+ 135/95)
6 Push Ups (Rx+ Ring Dips)
30 Double Unders
Tuesday 11/19/2024
Strength
Deadlift
3 sets (5 reps at 75%, 3 reps at 85%, 1+ reps at 95%)
Conditioning
For Time
60/50 Calorie Row
50 AKBS (24/16)
40 Pull Ups
30 Goblet Reverse Lunges (24/16)
20 Toes to Bar (Rx+ 10 Bar Muscle Ups)
Wednesday 11/20/2024
Conditioning
A. E230 x 5:
• 15 Ski Calories
• 15m Sled Push @ 4/6 plates
B. E230 x 5:
• 15 Row Calories
• 15m Burpee Broad Jump
C. E230 x 5:
• 15 Bike Calories
• 15 Headcutters @ 12/16kg
D. E230 x 5:
• 100m Front-loaded Carry @ 2x16kg/2x24kg
• 15 Double Kettlebell Deadlifts @ 2x16kg/2x24kg
Thursday 11/21/2024
Strength
A1. Push Press, 4 sets of 5, across
A2. Bent Over Kettlebell Row, 4 sets of 8-10, across
Conditioning
6 Rounds
5 Hang Power Clean (115/75, Rx+ 175/115)
10 Lateral Burpees Over Bar
rest 1 minute b/w rounds
Friday 11/22/2024
Strength
A1. Tempo Back Squat, 4 sets of 5, across (52X1)
A2. Russian Kettlebell Swing, 4 sets of 12, across (Rx+ Dual KB)
Conditioning
For Time
50 Dual DB/KB Walking Lunges (2×50/2×35, 2x24kg/2x16kg)
50 Goblet Squats (50/35, 24/16)
50/40 Calorie Row
Saturday 11/23/2024
Conditioning
For time, partitioned in any way desired:
• 3000m Run
• 1000m Ski
• 1000m Row
• 100m Sled Push
• 75 Wall Balls @ 14/20
• 75 Russian Kettlebell Swing @ 16/24kg
• 50 Headcutters @ 16/24kg
• 50 Burpee Broad Jumps
• 50 Bike Calories
