Week # 3 of 6
Monday 4/22/2024
Strength
Back Squat
Accumulate 26 reps at 80% of weeks 1’s single
Conditioning
10-9-8-7… 1
Handstand Push Ups (Rx+ Strict)
Air Squat x2
Calorie Row x2
Tuesday 4/23/2024
Strength
A1. Power Clean, 4 sets of 4 Touch and Go reps, across
A2. Weighted Chin Up, 4 sets of 5-7, across
Partner Conditioning
15 minute AMRAP
5 Toes to Bar (Rx+ 2 Bar Muscle Ups)
5 Deadlifts (115/75, Rx+ 155/105)
5 Hang Power Cleans
Note: alternate rounds with your partner
Wednesday 4/24/2024
Conditioning
30 minute AMRAP
5 Burpee Box Jump Over (24/20)
10 Alternating Hang Dumbbell Snatch (50/35)
15/12 Calorie Row
Accumulate 30 second in an L-Sit
Thursday 4/25/2024
Strength
5 sets
1 Strict Press + 2 Push Press + 3 Push Jerks, building
Conditioning
4 Rounds
3 minute AMRAP
3 Push Ups (Rx+ Strict Ring Dips)
5 Power Cleans (95/65, Rx+ 135/95)
7 RKBS (24/16, Rx+ 32/24)
35 Double Unders
1 minute rest b/w rounds
Note: pick up where you left off
Friday 4/26/2024
Strength
A1. 1 Hang Muscle Snatch + 2 Hang Power Snatch + 1 Overhead Squat, 4 sets, building
A2. Pistol Squat Practice, 4 sets of practice
Conditioning
21-15-9
Pull Up
Overhead Squats (75/55, Rx+ Hang Squat Snatch)
Sit Up
Saturday 4/27/2024
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
6 Rounds for Time
3 Wall Walk
9 AKBS (24/16)
18 Alternating Goblet Reverse Lunge (24/16)
