Week # 5 of 6
Monday 1/29/2024
Strength
Thruster
2-2-2-2-1-1-1-1, building
Conditioning
“Fran on Fire”
21-15-9
Clusters (75/55, Rx+ 95/65)
Toes to Bar
3x Double Unders
Tuesday 1/30/2024
Accessory
4-5 Rounds
2:00 AMRAP, 10/8 Calorie Bike then Man Makers with remaining time
Rest 3-4 minute between each round
Partner Conditioning
1,000/800m Row
100 Alternating Dumbbell Snatches (50/35)
100 Burpees to 6 Inch Target
1,000/800m Row
Wednesday 1/31/2024
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
4 Rounds For Time
5 Wall Walks
10 Box Jump Overs (24/20)
15 Pull Ups (Rx+ Chest to Bar)
20 Walking Lunges (Rx+ KB Loaded, 24/16)
Thursday 2/1/2024
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
Every 5 minutes for 3 Rounds
25 Wall Balls (20/14)
20/16 Calorie Row
20 Hang Dumbbell Clean and Jerk (50/35)
Friday 2/2/2024
Strength
A1. Touch and Go Power Snatch, 4 sets of 4, building
A2. Gorilla Row, 4 sets of 8-10/side, across
Conditioning
10 minute AMRAP
5 Hang Power Snatch (75/55, Rx+ 95/55)
5 Overhead Squats
5 Toes to Bar (Rx+ 2 Bar Muscle Ups)
Saturday 2/3/2024
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
EMOM 16
M1: 10 Strict Presses (AHAP)
M2: 20 Alternating RKBS (AHAP)
M3: 30-50 Double Unders
M4: 40 Hollow Body Flutter Kicks + 40 Russian Twists
