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