Week # 2 of 6
Monday 1/9/2023
Strength
Back Squat
10 sets of 3, building
Conditioning
EMOM for 15
M1 5-10 Strict Pull Ups
M2 15 Wall Balls (20/14, Rx+ 25/16)
M3 10-12 Calorie Row
Tuesday 1/10/2023
Strength
20 minutes
3 Position Power Clean and Jerk, building
Conditioning
10 minute AMRAP
10 Deadlifts (95/65, Rx+ 135/95)
5 Shoulder to Overhead
30 Double Unders
Wednesday 1/11/2023
Conditioning
Partner Conditioning
4 Rounds
“Frenemy”
F1: 750/600m Row
F2: AMRAP
10 Hang Dumbbell Snatches
15 Tuck Ups
20 Groiners
Thursday 1/12/2023
Strength
Overhead Squat
6-6-4-4-4-2-2-2, building
Conditioning
For Time
30 Burpee Box Jump Overs
60 Wall Balls
30 Push Ups (Rx+ Handstand Push Ups)
Friday 1/13/2023
Strength
Romanian Deadlift
5 sets of 7, building
Conditioning
5 Rounds
2 minute AMRAP
4 Power Cleans (135/95, Rx+ 185/125)
8 Pull Ups (Rx+ Chest to Bar)
Calorie Row with remaining time
1 minute rest b/w rounds
Saturday 1/14/2023
Strength
A1. Strict Handstand Push Ups, 4 sets of 5-10
A2. Strict Supinated Pull Ups, 4 sets of 5-10
A3. L-Sit, 4 sets of max holds
Conditioning
16 minutes
40 seconds on, 20 seconds off
S1: Max Effort Toes to Bar
S2: Max Effort Walking Lunges
S3: Max Effort Alternating Dumbbell Squat Clean and Jerk (50/35)
S4: Max Effort Wall Walks
