Week #1 of 6
WEEK ONE
Monday 4/18/2022
Strength
Deadlift
7 sets of 3, building
Partner Conditioning
18 minute AMRAP:
5 Hang Power Cleans (115/75, Rx+155/105)
7 Box Jump Overs
9/7 Calorie Row
note: alternate rounds
Tuesday 4/19/2022
Strength
A1. Push Up, 4 sets of accumulate 40 reps (Rx+ Strict Ring Dips)
A2. Dual DB/KB Front Squat, 4 sets of 10, building
A3: Muscle Snatch, 4 sets of 4, building
Conditioning
10 rounds for time:
3 Overhead Squats (75/55, Rx+95/65)
5 Toes to Bar
7 Burpees Over Bar
Wednesday 4/20/2022
Conditioning
30 minute EMOM:
M1: 3-5 Wall Walks
M2: 12-15 Medicine Ball Squat Cleans
M3: 12-16 Hang Dumbbell Snatches
M4: 16-20 Single Leg V-Ups
M5: Rest
Thursday 4/21/20222
Strength
A1. Back Rack Reverse Lunge, 4 sets of 8/side, building
A2. L-Hang, 4 sets of max holds
Conditioning
5 Rounds For Time:
10 Pull Ups
20 AKBS
30 Double Unders
Friday 4/22/2022
Strength
In 20 minutes, build up to a heavy complex of:
1 Hang Squat Clean + 1 Shoulder to Overhead + 1 Front Squat
Conditioning
11 minute AMRAP:
7 Push Presses (95/65, Rx+ 115/75)
14 Air Squats
14 Sit Ups
Saturday 4/23/2022
Strength
A1. Bent Over Dual KB/DB Row, 3 sets of 10-12, building
A2. Chest to Wall Handstand Hold, 3 sets of 20-40 second holds (Rx+ Freestanding)
B1.Ring Rows, 3 sets of 10-12 (Rx+ Feet Elevated)
B2. L-Sit, 3 sets of max holds
Conditioning
Buy in 800 m Run
1,500/1,200m Row
Buy Out 800 m Run
