Week # 1 of 6
WEEK 1
Monday 6/6/2022
Strength
Back Squat
4 sets of 7, building
1 set of max reps at 80% of top set
Conditioning
10 Rounds For Time:
3 Push Ups (Rx+ Strict HSPU’s)
5 Burpees
7 Wall Balls
rest 30 seconds b/w rounds
Challenge: Sub 10 minute finish
Tuesday 6/7/2022
Strength
20 minutes:
2 Touch and Go Squat Snatches, building
Conditioning
4 rounds for time:
10 Power Snatches (95/65, Rx+ 115/75)
10 Toes to Bar
50 Double Unders
Wednesday 6/8/2022
Conditioning
10 minute Partner AMRAP:
Max Calories Row or Assault BIke
Rest 2 minutes
20 minute Partner AMRAP
20 RKBS
20 No Push Up Burpees Over the KB
20 Partner Medicine Ball Toss Sit Ups
Thursday 6/9/20222
Strength
A1. Front Squat, 5 sets of 5, building
A2. Weighted Strict Pull Up, 5 sets of 5, building
Conditioning
10 minute EMOM:
4 Hang Squat Cleans (115/75, Rx+ 135/95)
8/7 Calorie Row (Airbike 5/4 Calories)
Friday 6/10/2022
Strength
A1. Romanian Deadlift, 4 sets of 8, building
A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 20 reps
Conditioning
13 minute AMRAP:
10 Alternating Dumbbell Snatch (50/35)
10 Dumbbell Split Jerks (5/side)
10 Alternating Dumbbell Goblet Hold Reverse Lunges
Saturday 6/11/2022
Strength
A1. Bench Press, 4 sets of 10-12, building
A2. Tempo Bent Over Dumbbell Row (31X1), 4 sets of 10-12, building
A3. Hollow Body Hold, 4 sets of max holds
Conditioning
For Time
1 Mile Run
50 Overhead Squats (75/55, Rx+ 95/65)
30 Pull Ups
