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
