Week # 5 of 6
Monday 3/18/2024
Strength
A1. Sumo Deadlift, 5 sets of 5/side, building
A2. Push Jerk, 5 sets of 5, building
Conditioning
“Fire Chief”
Every 3 minutes for 6 Rounds
3 Burpees
18 Alternating Dumbbell Snathes (50/35)
7 Toes to Bar
9 Goblet Squats (50/35)
Tuesday 3/19/2024
Strength
Snatch complex
10 sets
Hang Squat Snatch, building
Conditioning
13 minute AMRAP
3 Chest to Bar Pull Ups (Rx+ 2 Bar Muscle Ups)
3 Overhead Squats (95/65, Rx+ Hang Squat Snatch 135/95)
9/7 Calorie Row
Wednesday 3/20/2024
Conditioning
Every 5 minutes for 6 Rounds
7/5 Calorie Bike
7/side No Push Up Renegade Rows (2×50/2×35)
14 AKBS (24/16)
14 Alternating Goblet Reverse Lunges (24/16)
48 Double Unders
Thursday 3/21/2024
Strength
A1. Front Squat, 7 sets of 3-2-1, across
A2. Strict Handstand Push Up, Accumulate 36 reps
Conditioning
For Time
21-15-9-6-3
Thruster (75/55, Rx+ 95/65)
Calorie Row
Friday 3/22/2024
Strength
EMOM for 15 minutes
M1: Deadlift, 5 reps, across
M2: Strict Pull Up, max unbroken reps
M3: L-Sit, max hold
Conditioning
Partner Conditioning
12 Rounds For Time
10 Dual Dumbbell Power Clean (2×50/2×35)(Rx+ Hang Dual KB 2x24kg/2x16kg)
10 Burpee Box Jump Overs (24/20)
Note: alternate rounds
Saturday 3/23/2024
Strength
A1. Handstand Hold (Rx+ Walking), 4 sets of practice
A2. See-Saw Dumbbell Bench Press, 4 sets of 8-12, across
A3. Ring Row, 4 sets of 8-12
Conditioning
EMOM for 20
M1: 4-6 Wall Walk
M2: 12-16 Box Step Up
M3: 5-7/side Single Arm Ring Row
M4: 8-10/side Tall Plank Dumbbell Drag (35/25)
M5: 10/8 Calorie Bike
