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
