Week #6 of 6

Monday 12/5/2022

Strength

Deadlift

4-4-3-3-2-2-1-1

Conditioning

EMOM for 15

M1: 8-10 Strict Pull Ups (Rx+ Strict Chest to Bar)

M2: 15-20 AKBS (24/16, Rx+ 28/20)

M3: 10-15 Calorie Row

Tuesday 12/6/2022

Strength

5 minute EMOM: Push Press

5 minute EMOM: Push Jerk

5 minute EMOM: Split Jerk

Conditioning

3 Rounds

1 minute AMRAP

Hang Squat Clean (95/65, Rx+ 135/95)

Rest 1 minute

Handstand Push Ups

Rest 1 minute

Box Jump Overs

Rest 1 minute

Wednesday 12/7/2022

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

Partner Conditioning

2,000/1,600m Row

200 Double Unders

100 Reverse Lunge Wall Balls (20/14)

100 Burpees

Thursday 12/8/2022

Strength

Power Snatch

Find a 3 Rep Max

Conditioning

Isabel

30 Snatches (135/95)

Friday 12/9/2022

Strength

Back Squat

4 sets of 5, across (2.5-5lbs heavier than last week)

1 set of AMRAP

Conditioning

For Time

30 Shoulder to Overhead (95/65, Rx+ 135/95)

60 Wall Balls (20/14)

90 Double Unders

Saturday 12/10/2022

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

6-7 Rounds For Quality

3 Chest to Bar Pull Ups (Rx+ Bar Muscle Ups)

5 Burpee Box Jump Overs

7/5 Calorie Bike or Row

Rest to recovery b/w rounds