WEEKLY PROGRAMMING

Week #1 of 6

Monday 9/12/2022

Strength

Back Squat

4 sets of 8, building

Conditioning

14 minute AMRAP:

2-4-6-8-10 reps of …

Goblet Squat (24/16, Rx+ 32/24)

Toes to Bar

Box Jump Over

Tuesday 9/13/2022

Strength

Power Clean and Jerk

3-3-3-3-2-2-2-2, building

Conditioning

“Grace”

For time:

30 Clean and Jerks (135/95)

Wednesday 9/14/2022

Conditioning

30 minutes of 40 seconds on, 20 seconds rest/ transition

S1: Alternating Hang Dumbbell Snatch (50/35)

S2: Box Step Ups (Rx+ Goblet)

S3: Double Unders

S4: Plate Ground to Overhead (45/25)

S5: Flutter Kicks

Thursday 9/15/2022

Strength

A1. Tempo Goblet Cyclist Squat (31X1), 4 sets of 8-10, building (Rx+ Dual KB/DB Front Rack)

A2. Parallette Push Ups, 4 sets of 2 RIR (25 minimum total over the 4 sets) (Rx+ 20 inch Feet Elevated)

A3. Strict Toes to Bar, 4 sets of 2 RIR (Rx+ Tempo, 30X1)

Conditioning

8 Rounds For Time:

10 Single Arm DB/KB Thrusters (5/side) (50/35, 24/16)

10/8 Calorie Row

Friday 9/16/2022

Strength

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 20-30 reps in a few sets as possible

A2. Sumo Deadlift, 4 sets of 7, building

Conditioning

Hinging “Cindy”

20 minute AMRAP:

5 Pull Ups

10 Sit Ups

15 American Kettlebell Swings (24/16, Rx+ 28/20)

Saturday 9/17/2022

Strength

A1. Seated Strict Press, 3 sets of 8, building

A2. Single Leg Box Step Up + Knee Drive, 3 sets of 8/side, building

A3. Double or Triple Under Practice, 3 sets

Partner Conditioning

25 minute AMRAP:

10 Overhead Squats (45/35, Rx+ 75/55)

10 Back Rack Reverse Lunges (Rx+ Overhead Reverse Lunges)

10/8 Calorie Row

Note: alternate rounds

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