Week # 3 of 6
Monday 11/11/2024
Strength
A. Snatch Balance, 5 sets of 3, building
B. Split Jerk, 12 minutes for a heavy set of 3
Conditioning
6 Rounds For Time
2 minute AMRAP
5 Hang Squat Cleans (95/65, Rx+ 135/95)
5 Bar Facing Burpees
Handstand Push Ups with remaining time
1 minute rest
Tuesday 11/12/2024
Strength
Deadlift
3 sets (3 reps at 70%, 3 reps at 80%, 3+ reps at 90%)
Conditioning
12 minute AMRAP
12 Sumo Deadlift High Pull (75/55, Rx+ 95/65)
12 Pull Ups (Rx+ C2B)
24 Box Step Ups (24/20) (Rx+ 50/35)
Wednesday 11/13/2024
Conditioning
3 rounds of 90 seconds “ON”, 30 seconds “OFF” at each station:
• S1: Sled Push @ 3/5 plates
• S2: Russian Kettlebell Swings @ 16/24kg
• S3: Burpee Broad Jump
• S4: Headcutter @ 16/24kg
• S5: Ski Calories
Thursday 11/14/2024
Strength
A1. Push Press, 4 sets of 5, building
A2. Bent Over Kettlebell Row, 4 sets of 8-10, building
Conditioning
8 Rounds For Time
3 Hang Power Snatch (95/65, Rx+ 135/95)
6 Toes to Bar (Rx+ 3 Bar Muscle Up)
36 Double Under
Friday 11/15/2024
Strength
A1. Tempo Back Squat, 4 sets of 5, across (52X1)
A2. Russian Kettlebell Swing, 4 sets of 12, building (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 11/16/2024
Conditioning
3RFT:
• 1000m Run
• 400/500m Ski
• 25m Sled Pull @ 2/4 plates
• 40 Sandbag Walking Lunge @ 10/20kg
• 400/500m Row
• 40 Wall Balls
