Week #3 of 6
Monday 11/14/2022
Strength
Deadlift
4-4-3-3-2-2-1-1
Conditioning
15 minute AMRAP
3 Pull Ups (Rx+ 2 Bar Muscle Ups)
6 Box Jump Overs
9 RKBS (24/16, Rx+ 28/20)
12 Sit Ups
Tuesday 11/15/2022
Strength
5 minute EMOM: Strict Press
5 minute EMOM: Push Press
5 minute EMOM: Push Jerk
Conditioning
3 Rounds For Time
12 Overhead Squats (95/65, Rx+ 115/75)
12 Burpees Over Bar
24/20 Calorie Row
Wednesday 11/16/2022
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
24 minute AMRAP
Alternate Rounds with Partner
8 Wall Balls
8 Alternating Dumbbell Clean and Jerks
8 Sit Ups
Thursday 11/17/2022
Strength
Power Snatch
15 singles, building
Conditioning
5 Rounds For Time
5 Dumbbell Snatch, right (50/35)
5 Overhead Reverse Lunges, right arm/left leg
5 Dumbbell Snatch, left (50/35)
5 Overhead Reverse Lunges, left arm/right leg
50 Double Unders
Friday 11/18/2022
Strength
Back Squat
4 sets of 5, across (2.5-5lbs heavier than last week)
1 set of AMRAP
Conditioning
EMOM for 15
M1: 10-15 Push Ups
M2: 8-10 Toes to Bar
M3: 15-20 Air Squats
Saturday 11/19/2022
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 Quality
8-10 Pendlay Rows (95/65)
8-10 AKBS (AHAP)
30 Second Ring Support
30 Sprint on Rower or Bike
