Week # 2 of 6
Monday 4/15/2024
Strength
Back Squat
Accumulate 24 reps at 80% of weeks 1’s single
Conditioning
Partner Conditioning
18 minute AMRAP
6 Burpee Box Jump Overs (24/20)
12 Wall Balls (20/14)
6 Calorie Row
note: alternate rounds
Tuesday 4/16/2024
Strength
A1. Power Clean, 4 sets of 4 Touch and Go reps, building
A2. Weighted Chin Up, 4 sets of 5-7, across
Conditioning
EMOM for 15
M1: 5 Deadlifts (185/125, Rx+ 275/185)
M2: 10 Toes to Bar
M3: 50 Double Unders
Wednesday 4/17/2024
Conditioning
28 minutes
40 on, 20 off
S1 1/side Turkish Get Up
S2 Goblet Muscle Cleans
S3 Alternating Gorilla Row
S4 Side Step RKBS
Thursday 4/18/2024
Strength
5 sets
3 Strict Press + 3 Push Press, building
Conditioning
5 Rounds For Time
6 Hang Power Clean and Jerk (95/65, Rx+ 135/95)
12 Back Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)
Friday 4/19/2024
Strength
A1. 2 Hang Muscle Snatch + 2 Hang Power Snatch, 4 sets, building
A2. Pistol Squat Practice, 4 sets of practice
Conditioning
For Time
50 Overhead Squat (45/35, Rx+ 75/55)
50 Pull Ups (Rx+ C2B)
50/40 Calorie Row
Saturday 4/20/2024
Strength
A1. Dumbbell Deficit Push Ups, 3 sets of max reps
A2. Single Arm Ring Row, 3 sets of 8-10/side
A3. Forearm Plank Bodysaw, 3 sets of 8-12
Conditioning
5 Rounds
2 minute on, 1 minute off
4 Single Arm Devils Press
8 Dumbbell Box Step Ups
12 Sit Ups
note: pick up where you left off
