Week # 5 of 6
WEEK FIVE
Monday 8/22/2022
Strength
Deadlift
8 sets of 2 (heavier than last week)
Conditioning
12 minute AMRAP
1-2-3-4…
Strict Pull Up
Alternating Single Arm Devils Press (50/35)
Box Jump
Tuesday 8/23/2022
Strength
Hang Squat Clean
8 sets of 2 (2.5-5lbs heavier last week)
Conditioning
Every 6 minute for 3 Rounds
15 Hang Power Cleans (115/75, Rx+ 155/105)
30 Wall Balls
60 Double Unders
Wednesday 8/24/2022
Strength
A1. Turkish Get Up, 4 sets of 2/side
A2. Goblet Curtsy Squat, 4 sets of 7-8/side
A3. Pike Over, 4 sets of 8-10/side
A4. V-Up, 4 sets of 10-15
Compare to Week 3
Conditioning
25 minute AMRAP
10 Alternating Single Arm Hang Dumbbell C&J (50/35)
10 Burpees over Dumbbell
20 Sit Ups
20 Calorie Row
Thursday 8/25/2022
Strength
Push Press
6 sets of 3, across (2.5-5lbs heavier than last week)
Note: perform a 7th set for max reps at the same weight
Conditioning
8 Rounds For Time
5 Deadlift (95/65, Rx+ 135/95)
7 Shoulder to Overhead
9/side Walking Lunge
Friday 8/26/2022
Strength
Back Squat Waves
5-3-1
5-3-1
5-3-1, building
Conditioning
EMOM for 10
5-8 Toes to Bar
5-8 Calorie Row
Saturday 8/27/2022
Conditioning
“Hot Start”
Strength
30 minute EMOM:
M1-5: 1 Muscle Snatch + 1 Overhead Squat w/ pause in bottom position
M6-M10: 1 Power Snatch + 1 Overhead Squat
M11-M20: 1 Squat Snatch + 1 Overhead Squat
3×3 Overhead Squats
