WEEKLY PROGRAMMING

Week # 3 of 6

Monday 1/16/2023

Strength

Front Squat

10-8-6-4-2-2, building

Conditioning

EMOM for 15

M1 8-10 Burpee Pull Ups

M2 12-15 Wall Balls (20/14, Rx+ Squat Clean Wall Balls)

M3 30-50 Double Unders

Tuesday 1/17/2023

Strength

20 minutes

3 Touch and Go Power Clean and Jerks, building

Conditioning

Every 2:30 for 5 Rounds

10 Alternating Dumbbell Snatches

10 Push Ups (Rx+ Ring Dips)

15/12 Calorie Row

Wednesday 1/18/2023

Conditioning

3 rounds for reps of:

Partner A – 250/200 m Row

Partner B – AMRAP Alternating Single Arm RKBS

Then

Partner B – 250/200 m Row

Partner A – AMRAP Alternating Single Arm RKBS

Rest 3 minutes

3 rounds for reps of:

Partner A – 250/200 m Row

Partner B – AMRAP Box Jump Overs (24/20)

Then

Partner B – 250/200 m Row

Partner A – AMRAP Box Jump Overs (24/20)

Rest 3 minutes

3 rounds for reps of:

Partner A – 250/200 m Row

Partner B – AMRAP No Push Up Burpee Box Step Up

Then

Partner B – 250/200 m Row

Partner A – AMRAP No Push Up Burpee Box Step Up

Score is cumulative reps for each team.

Thursday 1/19/2023

Strength

Overhead Squat (Rx+ Snatch Balance)

3-3-3-3-3-3-3-3, building

Conditioning

“Death by Thruster”

M1: 1 Thrusters (75/55, Rx+ 95/65)

M2: 2 Thrusters

M3: 3 Thrusters

M4: 4 Thrusters

M5: 5 Thrusters

….

Friday 1/20/2023

Strength

Sumo Deadlift

5 sets of 5, building

Conditioning

4 Rounds For Time

400/325m Row

20 AKBS (24/16, Rx+ 28/20)

10 Toes to Bar (Rx+ 5 Bar Muscle Ups)

Saturday 1/21/2023

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

5 Rounds (20 minutes)

:40 on, :20 off

S1: Alternating Single Arm Devils Press (50/35)

S2: Double Unders

S3: Walking Lunges

S4: Rotating Forearm Plank

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