Week # 6 of 6

Monday 2/6/2023

Strength

N/A

Conditioning

30 minute EMOM

M1 3 Back Squats (AHAP or increasing)

M2 5-7 Strict Pull Ups

M3 8-12 Calorie Row

Tuesday 2/7/2023

Strength

20 minutes

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

Conditioning

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Shoulder to Overhead

Wednesday 2/8/2023

Partner Conditioning

30 minute Partner AMRAP of:

100 American Kettlebell Swings (24/16)

100 Box Jumps (24/20)

100 Kettlebell Thrusters (24/16)

100 Push Ups

Note: One person working at a time, partition reps as desired (“chipper” style).

Coaches Blog Note: Members can partition the reps as desired. 

Thursday 2/9/2023

Strength

Overhead Squat 

Find a 3 Rep Max

Conditioning

12 minute AMRAP

3 Hang Power Snatch (Rx+ Hang Squat Snatch)

6 Bar Facing Burpees

9 Wall Balls (20/14)

Friday 2/10/2023

Strength

Deadlift

5 sets of 5, building

Conditioning

5 Rounds For Time

12 Alternating Dumbbell Clean and Jerk (50/35)

12/9 Calorie Row

12 Toes to Bar

Saturday 2/11/2023

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

3 Rounds For Quality

Max Push Ups in 60 seconds

Rest 1 minute

Max Assault Bike Calories in 60 Seconds

Rest 1 minute

Max Double Unders in 60 Seconds

Rest 1 minute.