Week # 1 of 6

Monday 10/31/2022

Strength

Deadlift

6-6-4-4-3-3-2-2

Conditioning

5 Rounds For Time

10 Hang Power Cleans (95/65, Rx+ 135/95)

10 Back Rack Reverse Lunges

50 Double Unders

Tuesday 11/1/2022

Strength

EMOM for 15

M1-M5: Strict Press

M6 – M10: Push Press

M11-M15: Push Jerk

Conditioning

12 minute AMRAP

6 Alternating Hang Dumbbell Clusters (50/35)

6 Burpee Box Jump Overs

Wednesday 11/2/2022

Conditioning

12 minute AMRAP

2-4-6-8-10-12…

Goblet Box Step Up (24/16)

American Kettlebell Swing

3 minute rest

12 minute AMRAP

8-6-4-2-8-6-4-2…

Barbell Overhead Squats (45/35)

Toes to Bar

Thursday 11/3/2022

Strength

Touch and Go Power Snatch

8 sets of 3, building

Conditioning

Isabel

30 Snatches (135/95)

Friday 11/4/2022

Strength

Back Squat

5 sets of 5, building

Conditioning

EMOM for 15

M1: 10/8 Calorie Row (Rx+ 12/10)

M2: 15 Wall Balls (20/14, Rx+ 30/20)

M3: 10-15 Push Ups (Rx+ Ring Dips)

Saturday 11/5/2022

Strength

A1. Chest to Wall Handstand Hold, 3 sets of 30-60 second holds

A2. Strict Pull Up (Rx+ Weighted 25/10), 3 sets of 2 RIR

A3. Dumbbell Floor Press, 3 sets of 12-20 reps

Conditioning

Partner Conditioning

“Follow the Leader”

25 minute AMRAP

5 Burpees

5 Toes to Bar

5/4 Calorie Assault Bike or 7/5 Calorie Row