Week # 6 of 6
Monday 7/11/2022
Strength
Back Squat
Find a 7 Rep Max for the day.
Partner Conditioning
12 rounds for time of:
10 Single Arm Thrusters (50/35)
10 Burpees Over Dumbbell
Note: alternate full rounds with your partner. Switch arms as desired for thrusters (ideally 5/5).
Tuesday 7/12/2022
Strength
2 Squat Snatches, building
Conditioning
“Randy”
For time:
75 Snatches (75/55)
Wednesday 7/13/2022
Conditioning
“Annie” (10 minute CAP)
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
Rest 2 minutes
10 rounds for time:
5/Side Dumbbell Clean and Jerks (50/35)
5 Toes to Bar
10 Russian Kettlebell Swings (Rx+ AKBS)
Thursday 7/14/2022
Strength
A1. Front Squat, Find a 5RM
A2. Weighted Strict Pull Up, Find a 5RM
Conditioning
21-15-9 reps for time of:
Wall Ball
Calorie Row
Friday 7/15/2022
Strength
A1. Romanian Deadlift, 4 sets of 8, building
A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 36 reps
Conditioning
“D.T.”
7 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
Saturday 7/16/2022
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
4 Rounds of 4 minute AMRAP:
4 Pull Ups (Rx+ 2 Bar Muscle Ups)
8 Alternating Dumbbell Snatches (50/35)
12/9 Calorie Row
1 minute Rest
Note: Pick up where you left off each round.
