WEEKLY PROGRAMMING

Week #5 of 6

Monday 7/4/2022

Strength

Back Squat

4 sets of 7, across (2.5-5lbs heavier than last week)

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

Conditioning

15 minute AMRAP:

10 Shoulder to Overhead (95/65)

15/12 Calorie Row

10 Shoulder to Overhead (115/75)

15/12 Calorie Row

10 Shoulder to Overhead (135/95)

15/12 Calorie Row

Tuesday 7/5/2022

Strength

Every 2 minutes for 10 sets complete:

2 Squat Snatches, across (2.5-5lbs heavier than last week)

Conditioning

8 Rounds For Time:

5 Deadlifts (185/125, Rx+ 225/155)

5 Pull Ups (Rx+ 5 Chest to Bar Pull Ups)

10 Dumbbell Box Step Overs (50/35, 24/20)

Wednesday 7/6/2022

Conditioning

10 minute AMRAP:

5 Burpees

20 Double Unders (Rx+ must perform unbroken)

Rest 2:30 minutes

10 minute AMRAP:

5 Box Jump Overs

7 Sit Ups (Rx+ V-Ups)

9 American Kettlebell Swings

Rest 2:30 minutes

10 minute AMRAP:

10 Goblet Walking Lunges (Rx+ Overhead Walking Lunges)

10 Goblet Muscle Cleans

50 KB Toe Taps

Thursday 7/7/20222

Strength

A1. Tempo Front Squat (32X1), 5 sets of 5, across (2.5-10lbs heavier than last week)

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

Conditioning

7 Rounds For Time:

3 Hang Squat Cleans (135/95, Rx+ 165/110)

6 Toes to Bar (Rx+ 3 Bar Muscle Ups)

9/7 Calorie Row

Rest 1 minute between rounds.

Friday 7/8/2022

Strength

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

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 32 reps

Conditioning

15 minute AMRAP:

2 Wall Walks

10 Alternating Single Arm Devils Press (50/35)

30 Double Unders

Saturday 7/9/2022

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

75 Wall Balls

75 Push Ups

75 Calorie Row or 1 Mile Run

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