Week # 2 of 6
Monday 11/7/2022
Strength
Deadlift
5-5-4-4-3-3-2-2
Conditioning
EMOM for 15
M1: 6 Alternating Single Arm Devils Press (50/35)
M2: 12/10 Calorie Row
M3: 12-15 Tuck Ups (Rx+ V-ups)
Tuesday 11/8/2022
Strength
EMOM for 15
M1-M5: Strict Press
M6 – M10: Push Press
M11-M15: Push Jerk
Conditioning
10 minute AMRAP
1 Clean and Jerk (115/75, Rx+ 155/105)
5 Push Ups (Rx+ Ring Dips)
50 Double Unders
Wednesday 11/9/2022
Strength
A1. Turkish Get Up, 4 sets of 1/side, building
A2. Goblet Lateral Lunges, 4 sets of 8-10/side, building
A3. Weighted L Pike Crunch, 4 sets of 12-15
Conditioning
25 minute AMRAP
10 Goblet Muscle Cleans (50/35)
10 Alternating RKBS
10 Alternating Goblet Reverse Lunges (50/35)
30 Kettlebell Toe Taps
Thursday 11/10/2022
Strength
Touch and Go Power Snatch
10 sets of 2, building
Conditioning
13 minute AMRAP
10 Deadlifts (95/65, Rx+ 115/75)
5 Hang Power Snatches
5 Toes to Bar
Friday 11/11/2022
Strength
Back Squat
5 sets of 5, building
Partner Conditioning
2,000/1,600m Row
100 Wall Balls
50 Burpee Box Jump Overs
Saturday 11/12/2022
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
5 Rounds For Time
20 Alternating Hang Dumbbell Clean and Jerk (50/35)
15 Sit Ups
10 Pull Ups
