Week # 5 of 6

Monday 10/7/2024

Strength

Back Squat

10 sets of 2, across

Conditioning

EMOM for 9

M1 10-12 Alternating Hang Dumbbell Squat Clean (50/35, Rx+ 2x24kg/2x16kg)

M2 12-15 Pull Ups (Rx+ C2B)

M3 30-50 Double Under 

Tuesday 10/8/2024

Strength

A1. Handstand Push Up, Accumulate 35-38 reps

A2. Power Clean, 4 sets of 3, across

Partner Conditioning

16 minute AMRAP

3 Power Clean and Jerks (115/75, Rx+ 155/105)

9/7 Calorie Row

Note: alternate rounds

Wednesday 10/9/2024

Conditioning

30-25-20-15-10 reps of:



• Ski Calories


• Burpee Broad Jump


• KB Deadlift @ 2×35/2x50lb


• Wall Ball @ 14/20lb


• 25m Sled Push @ 3/5 plates

Thursday 10/10/2024

Strength

A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10

A2. Pistol, 3 sets of practice, Rx+ 8-10/side

Conditioning

10 Rounds For Time

3 Front Squats (95/65, Rx+ 135/95)

6 Bar Facing Burpees

Friday 10/11/2024

Strength

Power Snatch

3-3-3-2-2-2, building

Conditioning

“Isabel”

30 Snatches (135/95)

Saturday 10/12/2024

Conditioning

3RFT: 



• 500m Ski or Row


• 100m Farmer Carry @ 2×16/2x24kg
 (Pro: 2×24/2x32kg)

• 40m Sandbag Walking Lunge @ 10/20kg
 (Pro: 20/30kg)

• 25m Sled Pull @ 2/4 plates
 (Pro: 3/6 plates)

• 1000m Run