Week # 4 of 7
Monday 6/17/2024
Strength
A1. Front Squat, 5 sets of 5, building
A2. Broad Jump, 5 sets of 5
Conditioning
12 minute AMRAP
12 Thrusters (95/65, Rx+ 115/75)
48 Double Unders
Tuesday 6/18/2024
Strength
A1. Power Snatch, 5 sets of 1-1-1, building
A2. Tempo Ring Dip (22X1), 5 sets of 5-7 (Rx+ 8-10)
Conditioning
5 Rounds For Time
7 Deadlift (115/75, Rx+ 185/125)
14 Step Ups (24/20)
7 Pull Ups (Rx+ C2B)
14 Sit Ups
Wednesday 6/19/2024
Conditioning
Teams of 3
3,000m Row
150 Burpees
2,000m Row
150 AKBS (24/16)
1,000m Row
Thursday 6/20/2024
Strength
High Hang Squat Clean + Above the Knee Squat Clean + 1 Below the Knee Squat Clean, across
Conditioning
For Time
10/8 Calorie Assault Bike
20 Hang Power Cleans (115/105, Rx+ 155/105)
30 Back Squats
40 Toes to Bar
50 Calorie Row
Friday 6/21/2024
Strength
A1. Frog Style Deadlift, 4 sets of 8, across
A2. Dual KB/DB Push Jerk, 4 sets of 8-10, across
Conditioning
4 Rounds
2:30 minute AMRAP
10 Alternating Dumbbell Clean and Jerk (50/35)
10/side Goblet Lunges (Rx+ Single Arm Overhead)
Push Ups with remaining time (Rx+ Ring Dips)
1 minute REST
Saturday 6/22/2024
Strength
A1. Bench Press, 4 sets of 8-10, building
A2. Dual Dumbbell Split Squat (Rx+ Front Foot Elevated), 4 sets of 8-10/side, across
Partner Conditioning
20 minute AMRAP
20 Devils Press (2×20/2×35, Rx+ 2×35/2×50)
20 Box Jump Overs (24/20)
20 Wall Walks
20 Calorie Row
