Week # 2 of 6

Monday 4/17/2023

Strength

Back Squat Cluster

5 sets

3-2-1, across

Conditioning

5 Rounds

2 minute AMRAP

20 Air Squats

10 Pull Ups (Rx+ Chest to Bar)

Row for Calories w/ remaining time (Rx+ Assault Bike)

1 minute rest

Tuesday 4/18/2023

Strength

A1. Power Clean, 5 sets of 3, across

A2. Strict Ring Dips, 5 sets of 2 RIR

Conditioning

16 minute EMOM

M1: max effort burpee box jump overs (24/20)

M2: max effort hang power cleans (95/65, Rx+ 115/75)

M3: max effort alternating dumbbell snatch (50/35)

M4: rest

Wednesday 4/19/2023

Conditioning

2 Rounds

6 minute AMRAP

10 Calorie Row

10 No Push Up Shoulder Tap Burpee

Rest 2 minutes

6 minute AMRAP

10 Alternating RKBS

10 Sit Ups

Rest 2 minutes

Thursday 4/20/2023

Strength

A1. Sumo Deadlift, 7-7-5-5, building

A2. 3 Point DB/KB Row, 4 sets of 8-10/side, building

Conditioning

For Time

45 Toes to Bar

180 Double Unders

45 Deadlifts (135/95, Rx+ 185/125)

Friday 4/21/2023

Strength

Thruster 

2-2-2-2-1-1-1-1, building

Conditioning

10 minute AMRAP

5 Thrusters (75/55, Rx+ 95/65)

10 Wall Balls

15 Sit Ups

Saturday 4/22/2023

Conditioning

25 minute AMRAP

1 Power Snatch, AHAP

3 Toes to Bar (Rx+ 2 Bar Muscle Up)

5 Burpees over Bar

7/5 Calorie Row (Rx+ 5/4 Calorie Bike)