WEEKLY PROGRAMMING

Week # 3 of 6

Monday 1/15/2024

Strength

Thruster

4-4-3-3-2-2, building

Conditioning

5 Rounds

5 Front Squats (95/65, 135/95) (Rx+ Hang Squat Clean)

5 Push Presses

10 Wall Balls (20/14)

Rest 1 minute after each round

Tuesday 1/16/2024

Accessory

3-4 Rounds

A1. Assault Bike Sprint, 15 on/15 off x2

A2. Max Effort Bar Hang (Rx+ Single Arm)

A3. Max Hollow Rocks in 1 minute

Conditioning

3 minute AMRAP

Assault Bike

1 minute rest

6 minute AMRAP

Burpee Toes to Bar

1 minute rest

6 minute AMRAP

Calorie Row

1 minute rest

3 minute AMRAP

Double Unders

Wednesday 1/17/2024

Strength

A1. High Box Step Up, 3 sets of 7-8/side (Rx+ Pistol)

A2. Chest to Wall Handstand Hold, 3 sets of 20-40 seconds (Rx+ Handstand Walking Practice)

A3. Parallette L-Sit, 3 sets of max holds (Rx+ Ring L-sit)

Conditioning

16 minute AMRAP

1 Strict Pull Up

2 Wall Walks

4 Dumbbell Snatches (50/35)

8 Sit Ups (Rx+ V-ups)

12 Step Ups (24/20)

Thursday 1/18/2024

Strength

A1. Tempo Back Squat (31X1), 5 sets of 5,across (2.5-5lb heavier than last week)

A2. Push Up, 5 sets of 8-10 (Rx+ Feet Elevated and/or Dumbbell Deficit)

Conditioning

For Time

15-10-5

Ring Dip

30-20-10

Calorie Row

60-40-20

Air Squat

Friday 1/19/2024

Strength

A1. Touch and Go Power Snatch, 4 sets of 1-1-1-1, buidling

A2. Gorilla Row, 4 sets of 8-10/side, across

Conditioning

Every 4 minutes for 4 Rounds

10 Hang Power Snatches (95/65, Rx+ 115/75)

15 Chest to Bar Pull Ups (Rx+ 8 Bar Muscle Ups)

20 Deadlifts

Saturday 1/20/2024

Strength

A1. Bench Press, 4 sets of 6-8, across

A2. Ring Muscle Up Practice (Rx+ Strict), 4 sets

A3. Double Under Practice, 4 sets

Conditioning

5 Rounds For Time

5 Strict Pull Up

10 Strict Presses (AHAP unbroken)

50 Double Unders

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