WEEKLY PROGRAMMING

Week # 2 of 6

WEEK 2

Monday 9/19/2022

Strength

Back Squat

8 sets of 4, building

Conditioning

14 minute AMRAP:

8 Single Arm Dumbbell Front Rack Squats (right) (50/35)

8 Single Arm Dumbbell Hang Snatches (right) (50/35)

32 Double Unders

8 Single Arm Dumbbell Front Rack Squats (left) (50/35)

8 Single Arm Dumbbell Hang Snatches (left) (50/35)

32 Double Unders

Tuesday 9/20/2022

Strength

Power Clean and Jerk

3-3-3-2-2-2-1-1-1, building

Conditioning

Every 2 minutes for 7 sets:

9 Deadlifts

7 Hang Power Cleans

5 Shoulder to Overhead

Note: build in weight each set if able

Wednesday 9/21/2022

Conditioning

Part A.

EMOM for 10 Minutes

Max Wattage Row or Bike

Part B.

10 Rounds For Time:

10 Walking Lunges (5/leg)

5 Pull Ups

10 Sit Ups

5 No Push Up Burpees

10 Russian Kettlebell Swings

5 Box Jump Overs

Thursday 9/22/2022

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

14 minute EMOM:

M1: 6-7 Overhead Squats (95/65, Rx 115/75)

M2: 12-14 Burpees Over Bar

Friday 9/23/2022

Strength

A1. Strict Supinated Chest to Bar Pull Up, Accumulate 22-32 reps in a few sets as possible

A2. Sumo Deadlift, 7-7-6-6-5-5, building

Conditioning

For Time:

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

40 Calorie Row

30 Pull Ups

25 American Kettlebell Swings

20 Calorie Row

15 Pull Ups

Saturday 9/24/2022

Strength

A1. Seated Strict Press, 3 sets of 8, across (max reps on the final/3rd set)

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

A3. Double or Triple Under Practice, 3 sets

Conditioning

For time:

1 Mile Run

Then complete:

8 rounds

5 Wall Balls

10 Medicine Ball Sit Ups

20 Mountain Climbers

30 Russian Twists

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