Week # 5 of 7

Monday 6/24/2024

Strength

A1. Front Squat, 5 sets of 3, building

A2. Broad Jump, 5 sets of 3

Conditioning

10 Round For Time

5 Burpees

10 Wall Balls (20/14)

Time Cap 10 minutes

Tuesday 6/25/2024

Strength

A1. Power Snatch, 5 sets of 1-1-1, across

A2. Ring Muscle Up Progression of choice from previous week

Conditioning

3 Rounds For Time

15 Power Snatch (75/55, Rx+ 95/65)

15/12 Calorie Row

45 Double Unders

Rest 1 minute after each round

Wednesday 6/26/2024

Conditioning

10 rounds For Time

1 Wall Walk

5 Air Squats

10 RKBS

Immediately followed by

1,000m Row

Immediately followed by

10 Rounds For Time

5 Push Ups

10 Sit Ups

Thursday 6/27/2024

Strength

2 Hang Squat Cleans, building

Conditioning

For Time

50 Pull Ups

100 Walking Lunge

150 Double Unders

Friday 6/28/2024

Strength

A1. Sumo Deadlift, 4 sets of 8, across

A2. Dual KB/DB Push Press, 4 sets of 8-10, building

Conditioning

13 minute AMRAP

5 SDLHP (75/55, Rx+ 115/75)

7 Handstand Push Ups (Rx+ Strict)

9/7 Calorie Row

Saturday 6/29/2024

Strength

A1. Bench Press, 4 sets of 6-8, building

A2. Dual Dumbbell Front Squat, 4 sets of 8-10, building

Partner Conditioning

22 minute AMRAP

5 Toes to Bar (Rx+ 2 Bar Muscle Ups)

10 Box Step Up (Rx+ Weighted 50/35)

5 Burpees to 6 inch Target

note: alternate rounds