Week # 2 of 6
Monday 6/3/2024
Strength
A1. Front Squat, 5 sets of 3, building
A2. Broad Jump, 5 sets of 3
Conditioning
5 Rounds For Time
10 Back Squats (95/65, Rx+ 135/95)
10 Burpees Over Bar
Tuesday 6/4/2024
Strength
A1. Power Snatch, 5 sets of 3 Touch and Go, across
A2. False Grip Feet Assisted Chest to Ring Pull ups, 5 sets of 3-5 (Rx+ False Grip C2R Pull up)
Conditioning
5 Rounds
5 Hang Power Snatch (95/65, Rx+ 115/75)
10 Deadlifts
5 Pull Ups
5 Toes to Bar
Rest 1 minute b/w Rounds
Wednesday 6/5/2024
Conditioning
30 minute AMRAP
10 Hang Dumbbell Clean and Jerk (50/35)
10 Wall Balls (20/14)
10 Sit Ups
Note: Every even minute row 10/8 calories or Bike 6/5 calories
Thursday 6/6/2024
Strength
High Hang Squat Clean + Above the Knee Squat Clean, building
Conditioning
12 minute AMRAP
3 Wall Walks (Rx+ Handstand Walk 1 Square Lap)
5 Strict Pull Ups
7 Box Jumps (24/20)
9 Calorie Row
Friday 6/7/2024
Strength
A1. Sumo Deadlift, 4 sets of 8, across
A2. Dual KB/DB Push Press, 4 sets of 8-10, across
Conditioning
For Time
50 American Kettlebell Swings (24/16, Rx+ 28/20)
50 Push Ups
100 Double Unders
25 American Kettlebell Swings (24/16, Rx+ 28/20)
25 Push Ups
50 Double Unders
Saturday 6/8/2024
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Goblet Cyclist Squat, 4 sets of 8-10, across
Conditioning
Every 2 minutes for 12 minutes
5 Thrusters (115/75, Rx+ 135/95)
10/8 Calorie Row
