Week # 4 of 6
Monday 1/22/2024
Strength
Thruster
3-3-2-2-1-1-1, building
Conditioning
Every 2 minutes for 6 rounds
5 Hang Power Cleans (95/65, Rx+ 135/95)
5 Hang Squat Cleans
5 Push Presses
5 Push Jerks
Tuesday 1/23/2024
Accessory
4-5 Rounds
2:00 AMRAP, 10/8 Calorie Bike then Man Makers with remaining time
Rest 3-4 minute between each round
Conditioning
For Time
100/80 Calorie Row (Rx+ 70/55)
50 Pull Ups (Rx+ C2B)
50 Burpees
100 Double Unders
Wednesday 1/24/2024
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
EMOM for 20
M1: 2 Alternating Turkish Get Ups (24/16)
M2: 12-15 Toes to Bar (Rx+ 4-7 Bar Muscle Ups)
M3: 10-12 Box Jump Overs (24/20, Rx+ 30/24)
M4: 12-15 Overhead Squats (45/35, Rx+ 75/55)
M5: 15-20 Russian Kettlebell Swing (24/16, Rx+ 32/24)
Thursday 1/25/2024
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
21-15-9
Handstand Push Ups (Rx+ Strict)
Calorie Row
Wall Balls (20/14)
Friday 1/26/2024
Strength
A1. Touch and Go Power Snatch, 4 sets of 1-1-1-1, building
A2. Gorilla Row, 4 sets of 8-10/side, across
Conditioning
13 minute AMRAP
1 Strict Pull Up
3 Deadlifts (185/125, Rx+ 275/185)
6 Box Step Ups
9 Sit Ups
Saturday 1/27/2024
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
Every 3 minutes for 4 Rounds
3 Wall Walks
9 Burpee Box Jump Overs (24/20)
12 Alternating Hang Dumbbell Clean and Jerks (50/35)
