Week # 5 of 6

Monday 11/25/2024

Strength

A. Hang Squat Snatch, 5 sets of 2, building

B. Split Jerk, 5 sets of 2, across

Conditioning

20-15-10-5

Overhead Squat (75/55, Rx+ 95/65)

Push Up (Rx+ Ring Dip)

Calorie Row

Tuesday 11/26/2024

Strength

Deadlift

3 sets (3 reps at 85%, 3 reps at 90%, 3+ reps at 92-95%)

Conditioning

EMOM for 15

M1: 10 Alternating Dual DB/KB Front Rack Reverse Lunge (2×50/35, 2×24/16)

M2: 10 Chest to Bar Pull Ups (Rx+ 12-15)

M3: 50 Double Unders

Wednesday 11/27/2024

Conditioning

A. Every 5 minutes x 3:

• 25m Sled Push @ 3/5 plates (RX+ 4/6 plates)

• 25m Burpee Broad Jump

• 18/25 Ski Calories

B. Every 5 minutes x 3:

• 25 Wall Balls @ 14/20

• 25 Double Dumbbell Deadlifts @ 2×16/2x24kg (RX+ 2×24/2x32kg)

• 100 Farmer Carry @ 2×16/2x24kg (RX+ 2×24/2x32kg)

C. Every 5 minutes x 3:

• 25 Lying Leg Raises

• 25 Overhead Reverse Lunge @ 12/16kg (RX+ 16/24kg)

• 18/25 Bike Calories

Thursday 11/28/2024

Strength

A1. Push Jerk, 4 sets of 5, building

A2. Ring Row, 4 sets of 10-12 (rx+ weighted)

Conditioning

6 Rounds For Time

3 Wall Walk

6 Toes to Bar (Rx+ 3 Bar Muscle Ups)

9 Burpee

12 Alternating Hang Dumbbell Snatch (50/35)

Friday 11/29/2024

Strength

A1. Tempo Back Squat, 4 sets of 3, building (21X1)

A2. Russian Kettlebell Swing, 4 sets of 8, building (Rx+ Dual KB)

Conditioning

5 Rounds

2:00 AMRAP

5 Squat Clean (135/95, Rx+ 185/125)

Calorie Row with remaining time

1 minute rest b/w rounds

Saturday 11/30/2024

Conditioning

3RFT of:

• 30 One Arm Kettlebell Snatch @ 12/16kg
• 40m Burpee Broad Jump
• 400/500m Row
• 1000m Run
• 400/500m Ski
• 40m Sandbag Walking Lunge @ 10/20kg
• 30m Sled Push (full carpet) @ 3/5 plates