Week # 2 of 6
Monday 2/26/2024
Strength
A1. Romanian Deadlift, 5 sets of 5, across
A2. Strict Press, 5 sets of 5, across
Conditioning
Every 2:30 for 5 Rounds
10 Alternating Split Jerks (95/65, Rx+ 135/95)
10 Deadlifts
10/8 Calore Row
Tuesday 2/27/2024
Strength
Snatch complex
10 sets, building
2 Hang Squat Snatches + 1 Overhead Squat
Conditioning
12 minute AMRAP
3 Hang Power Snatches (75/55, Rx+ 95/65)
6 Overhead Squats
30 Double Unders
Wednesday 2/28/2024
Partner Conditioning
30 minute AMRAP
20 Pull Ups
30 Box Jumps (24/20)
40 Hang Dumbbell Snatches (50/35)
50 Sit Ups
Thursday 2/29/2024
Strength
A1. Front Squat, 7 sets of 3, across
A2. Strict Handstand Push Up, Accumulate 32 reps
Conditioning
“Kalsu”
100 Thrusters (75/55, Rx+ 95/65)
note: 5 Burpees at the top of every minute
Friday 3/1/2024
Strength
EMOM for 15 minutes
M1: Deadlift, 5 reps, across
M2: Strict Pull Up, max unbroken set
M3: L-Sit, max hold
Conditioning
30-20-10
Dumbbell Ground to Shoulder (50/35, Rx+ Dual Kettlebell Hang Clean 2×20/12)
Toes to Bar
Saturday 3/2/2024
Strength
A1. Handstand Hold (Rx+ Walking), 4 sets of practice
A2. Dumbbell Bench Press, 4 sets of 8-12, across
A3. Pendlay Row, 4 sets of 8-12, across
Conditioning
EMOM for 20
M1: 8/6 Calorie Bike
M2: 8-12 Push Ups (Rx+ Ring Dips)
M3: 12-16 Box Step Ups (24/20)
M4: 8-10/side Tall Plank Dumbbell Drag
M5: 12-15 Plate Ground to Overhead (45/25)
