Week # 3 of 7
Monday 6/10/2024
Strength
A1. Front Squat, 5 sets of 4, building
A2. Broad Jump, 5 sets of 4
Conditioning
6 Rounds
2 minute AMRAP
1 Squat Clean and Jerk (135/95, Rx+ 2 Reps at 185/125)
5 Burpee Box Jump Overs
Calorie Row w/ remaining time
1 minute rest
Tuesday 6/11/2024
Strength
A1. Power Snatch, 5 sets of 3 Touch and Go, across
A2. Tempo Ring Dip (22X1), 5 sets of 5-7 (Rx+ 8-10)
Conditioning
EMOM for 15
M1: 8 Dumbbell Box Step Overs (50/35, Rx+ Dual KB/DB)
M2: 10-12 Pull Ups (Rx+ Chest to Bar)
M3: 10/8 Calorie Assault Bike
M4: 8-10/side Goblet Lateral Lunges (50/35, Rx+ Goblet Cossack Squat)
M5: Accumulate 20-30 seconds in L-Sit
Wednesday 6/12/2024
Conditioning
10 minute AMRAP
1 Wall Walk
5 Toes to Bar
10 Wall Balls (20/14)
Rest 2:30
10 minute AMRAP
5 Box Jumps (24/20)
7 Sit Ups
9 AKBS (24/16)
Rest 2:30
10 minute AMRAP
10 Goblet Walking Lunges (24/16)
10 Goblet Muscle Cleans
50 KB Toe Taps
Thursday 6/13/2024
Strength
High Hang Squat Clean + Above the Knee Squat Clean + 1 Below the Knee Squat Clean, building
Conditioning
3 Rounds For Time
7 Hang Power Cleans (115/75, Rx+ 155/105)
14 Back Squats
42 Double Unders
Friday 6/14/2024
Strength
A1. Frog Style Deadlift, 4 sets of 8, building
A2. Dual KB/DB Push Jerk, 4 sets of 8-10, building
Conditioning
5 Rounds
45 Second Max Effort Handstand Push Up (Rx+ Strict)
45 Second Max Effort Alternating Dumbbell Snatch (50/35)
45 Second Max Effort Calorie Row
45 Second Rest
Saturday 6/15/2024
Strength
A1. Bench Press, 4 sets of 5-7, building
A2. Dual Dumbbell Split Squat (Rx+ Front Foot Elevated), 4 sets of 8-10/side, building
Conditioning
13 minute AMRAP
10 Burpee Single Arm Dumbbell Clean (50/35)
10 Single Arm Thrusters (50/35)
10 Toes to Bar (Rx+ 5 Bar Muscle Ups)
