Week # 1 of 1
Monday 9/9/2024
Strength
Back Squat, 5 sets of 5, building
Conditioning
10 minute AMRAP
3 Strict Pull Ups (Rx+, 1 Bar Muscle Up)
6 Wall Balls (20/14)
9 Sit Ups
Tuesday 9/10/2024
Strength
A1. Handstand Push Up, Accumulate 25 reps
A2. Power Clean, 4 sets of 3, building
Conditioning
5 Rounds For Time
40 Double Unders
20 American Kettlebell Swings (24/16)
10 Burpees
Wednesday 9/11/2024
Conditioning
A. 18’ AMRAP:
• 400/500m Row
• 15 KB Deadlifts @ 2x16kg/2x24kg
• 20 Wall Balls @ 10/14lbs
• 100m Farmer Carry @ 2x16kg/2x24kg
B. 18’ AMRAP:
• 400/500m Ski/Row or 16/20 Bike Calories
• 15 Burpee Broad Jump
• 20 Kettlebell Snatch @ 12/16kg
• 25m Sled Push @ 3/5 plates (45s)
Thursday 9/12/2024
Strength
A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10
A2. Back Rack Reverse Lunge, 3 sets of 5/side, building
Conditioning
20-15-10-5
Thruster (95/65, Rx+ 115/75)
Calorie Row
Friday 9/13/2024
Strength
Touch and Go Power Snatch
3-3-2-2-1-1-1
Conditioning
12 minute AMRAP
3 Deadlifts (185/125, Rx+ 315/225)
6 Pull Ups (Rx+ C2B)
12 Walking Lunges
Saturday 9/14/2024
Conditioning
For Time:
• 1000m Run
• 30 Alternating DB Snatch @ 20/35lb
• 30 Sandbag Walking Lunge @ 10/20g
• 30 Ski or Bike Calories
• 30 Burpee Broad Jumps
• 25m Sled Pull/Push @ 3/5 plates (45s)
• 500m Run
• 20 Alternating DB Snatch @ 20/35lb
• 20 Sandbag Walking Lunge @ 10/20g
• 20 Ski or Bike Calories
• 20 Burpee Broad Jump s
• 25m Sled Pull/Push @ 3/5 plates (45s)
• 250m Run
• 10 Alternating DB Snatch @ 20/35lb
• 10 Sandbag Walking Lunge @ 10/20g
• 10 Ski or Bike Calories
• 10 Burpee Broad Jump s
• 25m Sled Pull/Push @ 3/5 plates (45s)
