Week # 1 of 6
Monday 7/22/2024
Strength
EMOM for 15
M1 – M5: Strict Press, building
M6 – M10: Push Press, building
M11 – M15: Push Jerk, building
Conditioning
For Time
30 Power Cleans (115/75, Rx+ 155/105)
90 Double Unders
30 Burpees
Tuesday 7/23/2024
Strength
Back Squat
Build to a heavy set of 20 reps
Conditioning
Every 2:00 for 5 Rounds
10/8 Calorie Row
10 Wall Balls (20/14)
Pull Ups with remaining time
Wednesday 7/24/2024
Conditioning
15 minute AMRAP
10 Hang Dumbbell Clean and Jerk (5/side) (50/35)
10 Weighted Sit Ups
10 Box Step Ups (Rx+ weighted)
10 Tall Plank Dumbbell Drag
Rest 3 minutes
5 Rounds For Time
3 Wall Walks
6 Alternating Dumbbell Snatches (50/35)
12 Walking Lunges
Thursday 7/25/2024
Strength
A. Weighted Supinated Pull Up, 12 minutes to build to a heavy triple
B. Deadlift, 12 minutes to build to a heavy triple
Conditioning
For Time
1-2-3-4…10
Hang Power Snatch (75/55, Rx+ 95/65)
Toes to Bar
Friday 7/26/2024
Strength
Every 2:30 for 7 Rounds
M1: 5-8 Handstand Push Ups (Rx+ Strict)
M2: 1 Squat Clean + 1 Hang Squat Clean, building
Conditioning
5 Rounds
3 Thrusters (135/95, Rx+ 175/115)
10 Calorie Row
Rest 30 seconds b/w rounds
Saturday 7/27/2024
Strength
A1. Strict Ring Dip, 4 sets of 2 RIR
A2. Inverted Row, 4 sets of 2 RIR
A3. Goblet Cossack Squat, 4 sets of 7/side, building
Conditioning
EMOM for 15
M1: Accumulate 30 seconds in a wall supported handstand (Rx+ freestanding)
M2: 10/8 Calories Assault Bike
M3: 15 Russian Kettlebell Swings (AHAP)
M4: Accumulate 30 seconds in a Parallette L-Sit
M5: 40-50 Skater Jumps
