Week # 5 of 6

Monday 1/30/2023

Strength

Front Squat

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

Conditioning

EMOM for 15

M1 5 Back Squats (AHAP)

M2 10-15 V-Ups

M3 8-12 Calorie Row

Tuesday 1/31/2023

Strength

20 minutes

Power Clean and Jerk Triples (5-10 second rest b/w reps)

Conditioning

For Time

50 Shoulder to Overhead (75/55, Rx+ 95/65)

100 Russian Kettlebell Bell Swings (24/16, Rx+ 28/20)

Wednesday 2/1/2023

Partner Conditioning

30 minute AMRAP

20 Pull Ups (Rx+ 10 Bar Muscle Ups)

30 Box Jumps (24/20)

40 Hang Dumbbell Snatches (50/35)

50 Sit Ups

Thursday 2/2/2023

Strength

Overhead Squat 

6-6-4-4-4-2-2-2

Conditioning

For Time

21-15-9-6-3

Wall Ball (20/14)

Burpee

30 Double Unders after each set

Friday 2/3/2023

Strength

Deadlift

5 sets of 5, building

Conditioning

5 Rounds

2 minute AMRAP

5 Power Cleans (95/65, Rx+135/95)

10 Front Rack Reverse Lunges

Calorie Row with Remaining Time

Rest 1 minute

Saturday 2/4/2023

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

25 minutes

30 on, 30 off

S1: Hang Power Snatch (unbroken for all 30 seconds)

S2: Assault Bike

S3: Sit Ups

S4: Rower

S5: Wall Walks