Week # 4 of 6
Monday 9/30/2024
Strength
Back Squat
15 minutes to build to a heavy double
Conditioning
For Time
200 Double Under
100/80 Calorie Row
50 Pull Ups (Rx+ C2B)
50 Wall Balls (20/14)
Tuesday 10/1/2024
Strength
A1. Handstand Push Up, Accumulate 33-35 reps
A2. 1 Clean Pull + 1 Power Clean + 1 Low Hang Power Clean, 4 sets, building
Conditioning
5 Rounds
1:30 AMRAP
10 Deadlifts (135/95, Rx+ 185/125)
5 Hang Power Clean
Burpees with the remaining time
1 minute rest
Wednesday 10/2/2024
Hyrox Metcon
A. Sled Pull 5 x 12.5m (building)
B. 30’ ASCENDING AMRAP
3-6-9-12-15-18…
Kettlebell Swing @ 16/24kg
Kettlebell Headcutter @ 16/24kg
Burpee Broad Jump
Ski or Row Sprint Calories
Thursday 10/3/2024
Strength
A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10
A2. Dumbbell Box Step Up, 3 sets of 5/side, across
Partner Conditioning
18 minute AMRAP
5 Dual Dumbbell Thrusters (2×35/2×50)
10/8 Calorie Row
note: alternate rounds
Friday 10/4/2024
Strength
Power Snatch
Cluster Sets, 4 sets of 1-1-1, building
Conditioning
30-20-10
Alternating Dumbbell Snatch (50/35)
Toes to Bar
Box Step Up (Rx+ 50/35)
Saturday 10/5/2024
Hyrox Metcon
500m Run
50 Kettlebell Deadlifts @ 2x16kg/2x24kg (A)
500m Run
50 Ski Calories (B)
500m Run
50 Sandbag Walking Lunges @ 10/30kg (C)
500m Run
50 Burpee Broad Jump (D)
500m Run
50m Sled Pull @ 3/5 plates (E)
500m Run
50 Row Calories (F)
500m Run
50 Wall Ball @ 14/20lb
