WEEKLY PROGRAMMING

Week # 2 of 6

WEEK 2

Monday 6/13/2022

Strength

Back Squat

4 sets of 7, across

Then perform 1 set of max reps at 80% of weight used

Conditioning

15 minute EMOM:

M1: 8-10 Strict Presses (75/55, Rx+ 115/75)

M2: 12-20 Wall Balls

M3: 30-50 Double Unders

Tuesday 6/14/2022

Strength

Every 2 minutes for 10 sets complete:

2 Squat Snatches, across (using approx 70-75% of 2RM from last week)

Conditioning

12 minute AMRAP, ascending ladder of 2-4-6-8-10….etc, reps of:

Alternating Single Arm Devils Press (50/35)

Pull Ups

Wednesday 6/15/2022

Conditioning

30 minute Partner AMRAP:

8 American Kettlebell Swings (24/16, Rx+: 28/20 kg)

8 Alternating Goblet Reverse Lunge

8 No Push Up Burpees Over Kettlebell

Note: Alternate rounds with partner. 

Thursday 6/16/20222

Strength

A1. Tempo Front Squat (32X1), 5 sets of 5, building

A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)

Conditioning

15 minute AMRAP:

3 Hang Squat Cleans (95/65, Rx+155/105)

5 Strict Toes to Bar

7 Box Jumps

Friday 6/17/2022

Strength

A1. Romanian Deadlift, 4 sets of 8 (finish 2.5-5lbs heavier than last week)

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 24 reps

Conditioning

10 Rounds For Time:

7 Calorie Row

5 Deadlifts (115/75, Rx+ 135/95)

3 Shoulder to Overhead (115/75, Rx+ 135/95)

Saturday 6/18/2022

Strength

A1. Tempo Bench Press, 4 sets of 10-12 (31X1), 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:

50 Medicine Ball Squat Cleans (20/14)

40 Hang Dumbbell Snatches (50/35)

30 Burpee Box Jump Overs

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