Week # 6 of 7
Monday 7/1/2024
Strength
A1. Front Squat, 5 sets of 3, across
A2. Broad Jump, 5 sets of 3
Conditioning
5 Rounds
1:30 AMRAP
5 Squat Clean and Jerks (115/75, Rx+ 155/105)
Bar Facing Burpees Over Bar with remaining time
1 minute REST
Tuesday 7/2/2024
Strength
A1. Power Snatch, Find a 3 Rep Touch and Go Max
A2. Ring Muscle Up Practice or progression of choice from previous weeks
Conditioning
Viking “Helen”
3 Rounds For Time
500m Row
21 American Kettlebell Swings (24/16)
12 Pull Ups
Wednesday 7/3/2024
Conditioning
30 minute AMRAP
Partner Conditioning
Alternate Rounds
1 Wall Walk
3 Box Jump Overs (24/20)
6 Wall Balls (20/14)
12 Medicine Ball Reverse Lunges (20/14)
Thursday 7/4/2024
Strength
Hang Squat Clean
Find a 1 Rep Max
Conditioning
For Time
21-15-9
Back Squats (95/65, Rx+ 135/95)
Toes to Bar
immediately into
100 Double Unders
10 minute time cap
Friday 7/5/2024
Strength
A1. Sumo Deadlift, Find an 8 Rep Max
A2. Dual KB/DB Push Press, Find an 8 Rep Max
Conditioning
12 minute AMRAP
3 Handstand Push Ups
6 Deadlifts (155/105, Rx+ 225/155)
9/7 Calorie Row
Saturday 7/6/2024
Strength
A1. Bench Press, 4 sets of 6-8, building
A2. Dual Dumbbell Front Squat, 4 sets of 8-10, building
Conditioning
EMOM for 20, building
M1- M5: 1 Hang Muscle Snatch + 1 Overhead Squat
M5 – M10: 1 Hang Power Snatch + 1 Overhead Squat
M11 – M20: 1 Hang Squat Snatch + 1 Overhead Squat