WEEKLY PROGRAMMING

Week #1 of 6

WEEK ONE

Monday 7/25/2022

Strength

Deadlift

5 sets of 5, building

Conditioning

For Time:

1,000 m Row

40 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20)

30 Pull Ups

500 m Row

20 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20)

15 Pull Ups

Tuesday 7/26/2022

Strength

Hang Squat Clean

8 sets of 2, building

Conditioning

Every 2:30 minutes for 6 rounds:

6 Hang Power Clean (95/65, Rx+ 135/95)

9 Shoulder to Overhead (95/65, Rx+ 135/95)

12 Burpees Over Bar (95/65, Rx+ 135/95)

Wednesday 7/27/2022

Partner Conditioning

2,000 m Row

Rest 2 minutes

100 Overhead Squats (45/33, Rx+75/55)

Rest 2 minutes

100 No Push Up Burpees Over Rower (Rx+ Full Burpee Over Rower)

Rest 2 minutes

2,000 m Row

Thursday 7/28/2022

Strength

Push Press

7 sets of 3, building

Conditioning

14 minute AMRAP:

7 Push Ups (Rx+ 3-5 Strict Handstand Push Ups)

14 Alternating Single Arm Dumbbell Clean and Jerk (50/35)

7 Box Jump Overs

Friday 7/29/2022

Strength

Back Squat Waves

5-3-1

5-3-1

5-3-1, building

Conditioning

12 minute AMRAP:

3 Toes to Bar

6 Wall Balls (20/14)

9 AKBS (24/16)

Saturday 7/30/2022

Conditioning

“Hot Start”

5 Sets 

12 Banded Russian Kettlebell Swings  (could be not banded)

rest 15sec 

12sec Bike Sprint 

rest walk full recovery between sets

Strength

30 minute EMOM:

M1-5: 1 Snatch Deadlift + 1 Hang Muscle Snatch

M6-M10: 1 Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat

M11-M15: 1 Power Snatch + 1 Hang Squat Snatch

M16 – 25: 1 Power Snatch + 1 Squat Snatch

M25-M30: 2 Snatch Pulls

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