Week # 2 of 6
Monday 9/16/2024
Strength
Back Squat
15 minutes to build to a heavy triple
Conditioning
10 Rounds For Time
6 Pull Ups (Rx+ 3 Bar Muscle Ups)
9 Wall Balls (20/14)
12 Alternating Hang Dumbbell Snatches (50/35)
36 Double Unders
Tuesday 9/17/2024
Strength
A1. Handstand Push Up, Accumulate 28-30 reps
A2. Power Clean, 4 sets of 3 ,across
Conditioning
Every 2 minute for 5 Rounds
5 Power Clean and Jerks (135/95, Rx+ 185/125)
Calorie Row w/ remaining time
1 minute rest
Wednesday 9/18/2024
Conditioning
A. Sled Push Practice 3x25m (building)
B. 25’ ASCENDING AMRAP
5-10-15-20-25 reps of:
• KB Deadlift @ 2×16/2x24kg
• Sandbag Walking Lunge @ 10/20kg
• Wall Ball @ 10/14lb (DOUBLE THE REPS)
• 200m Ski or Row
Thursday 9/19/2024
Strength
A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10
A2. Back Rack Reverse Lunge, 3 sets of 5/side, across
Conditioning
EMOM for 15
M1: 10 Dumbbell Thrusters (2×35/2×50)
M2: 10 Burpees w/ 6 inch target
M3: 10 Box Jump Overs (24/20)
Friday 9/20/2024
Strength
Touch and Go Power Snatch
5-4-3-2-2-2
Conditioning
3 Rounds For Time
500m Row
21 Dealifts (95/65, Rx+ 135/95)
12 Toes To Bar.
Saturday 9/21/2024
Conditioning
For time:
• 500m Run
• 21 DB Hang Clean @ 2×20/2x35lb
• 21 DB Push Press
• 21 DB Front Squat
• 12m Sled Pull
• 500m Run
• 18 DB Hang Clean
• 18 DB Push Press
• 18 DB Front Squat
• 12m Sled Pull
• 500m Run
• 15 DB Hang Clean
• 15 DB Push Press
• 15 DB Front Squat
• 12m Sled Pull
• 500m Run
• 12 DB Hang Clean
• 12 DB Push Press
• 12 DB Front Squat
• 12m Sled Pull
• 500m Run
• 9 DB Hang Clean
• 9 DB Push Press
• 9 DB Front Squat
• 12m Sled Pull
• 500m Run
• 6 DB Hang Clean
• 6 DB Push Press
• 6 DB Front Squat
• 12m Sled Pull
• 500m Run
• 3 DB Hang Clean
• 3 DB Push Press
• 3 DB Front Squat
• 12m Sled Pull
