Week # 6 of 6

Monday 3/25/2024

Strength

A1. Sumo Deadlift, 5 sets of 5/side, building

A2. Push Jerk, 5 sets of 5, building

Conditioning

“Grace”

Clean and Jerk

30 reps for time

Tuesday 3/26/2024

Strength

Hang Squat Snatch

Find a 2 Rep Max

Conditioning

3 Rounds For Time

15 Pull Up (Rx+ Chest to Bar)

15 Wall Ball (20/14)

45 Double Under

Wednesday 3/27/2024

Conditioning

5 Rounds For Time

4 minute AMRAP

10 Dumbbell Ground to Shoulder

10 Calorie Row

10 KB Head Cutter (24/16)

10 Burpees

1 minute rest

note: pick up where you left off. 

Thursday 3/28/2024

Strength

A1. Front Squat, 3 Rep Max

A2. Strict Handstand Push Up, Accumulate 40 reps

Conditioning

8 Rounds For Time

1 Bear Complex (95/65, Rx+ 135/95)

7 Toes to Bar (3 Bar Muscle Ups). 

Friday 3/29/2024

Strength

EMOM for 15 minutes

M1: Deadlift, 5 reps, building

M2: Strict Pull Up, max unbroken reps

M3: L-Sit, max hold

Conditioning

12 minute AMRAP

2 Single Arm Devils Press (50/35)

4 Dumbbell Box Step Over (24/20)

8/6 Calorie Row

Saturday 3/30/2024

Strength

A1. Handstand Hold (Rx+ Walking), 4 sets of practice 

A2. See-Saw Dumbbell Bench Press, 4 sets of 8-12, building

A3. Ring Row, 4 sets of 8-12

Conditioning

5 Rounds For Quality 

8/side Gorilla Rows (AHAP)

8 Dual Kettlebell Swings

8 Dual Kettlebell Front Squats