Week #6 of 6

Monday 4/4/2022

Strength

Front Squat

Build to a 3 rep max for the day.

Conditioning

“Bergeron Beep Test

EMOM for as long as possible: 

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

Tuesday 4/5/2022

Strength

A1. Strict Supinated Pull Up (Rx+ Weighted), build to a 5 rep max

A2. Deadlift, build to a 5 rep max

Conditioning

12 minute AMRAP:

12 Hang Dumbbell Snatch (50/35)

12 Dumbbell Box Step Ups

12 Calorie Row

Wednesday 4/6/2022

Partner Conditioning

25 minute AMRAP:

Partner 1:

8 Box Jump Overs (24/20)

12 Russian Kettlebell Swings (24/16)

16 Sit Ups

Partner 2:

Calorie Row (10 calorie minimum) 

Note: switch every round

Thursday 4/7/20222

Strength

Hang Squat Snatch

8 sets of 2, building

Conditioning

7 rounds for time:

7 Toes to Bar

7 Overhead Squat (95/65, Rx+ 135/95)

35 Double Unders

Friday 4/8/2022

Strength

A1. Split Jerk, Find a 2 rep max

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-10/side, building

Conditioning

15 minute EMOM:

M1: 10-12 Push Ups (Rx+ Ring or Bar Dips)

M2: 10-12 Dual DB/KB Deadlift (2×50/35, 2x24kg/16kg)

M3: 10-12 Calorie Row

Saturday 4/9/2022

Strength

A. Bench Press

4 sets of 10, building

B. Back Squat

4 Cluster Sets of 2-2-2, building

Note: no more than 10 seconds rest b/w reps

Optional Accessory:

C1. Deficit Push Ups, 3 sets of max reps

C2. Bent Over Dumbbell/Kettlebell Rows, 3 sets of 10-12, across

C3. Pike Overs, 3 sets of 8-10/side

C4. Hollow Flutter Kicks, 3 sets of 30-40