Week # 6 of 6
Monday 8/28/2023
Strength
Hang Squat Clean and Jerk
Find a 2 Rep Max
Conditioning
6 Rounds
3 Burpee Box Jump Overs
5 Hang Clusters (95/65, 115/75)
7/5 Calorie Row
Rest 30 seconds b/w rounds
Tuesday 8/29/2023
Strength
Romanian Deadlift
5 sets of 5, building
Conditioning
2 Rounds
EMOM for 15
M1 Max Effort Toes to Bar
M2 Max Effort Hang Power Snatch (75/55, Rx+ 95/65)
M3 Max Effort Double Unders
M4 Max Effort Walking Lunges
M5 Rest
Wednesday 8/30/2023
Conditioning
30 minute “Baseline” AMRAP
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Rx+
10,000m Row Retest
Notes: compare to July 26th. Your ErgData will automatically default to 2000m screenshot splits (fifths). Let’s look for each fifth to be barely faster than the last. This will require discipline on 1/5 and 2/5, sharp mental focus on 3/5 and 4/5 and positivity on 5/5. Go get it!
Thursday 8/31/2023
Strength
A1. Back Squat, Find a 5 Rep Max
A2. Weighted Strict Pull Up, Find a 5 Rep Max
Conditioning
12 minute AMRAP
3 Chest to Bar Pull Ups
6 Wall Balls (20/14)
9 Sit Ups
Friday 9/1/2023
Strength
A1. Deadlift, 3 sets of 10, building
A2. Dual KB/DB Strict Press, 3 sets of 8-10, building
Conditioning
9 Rounds For Time
2 Wall Walks
10 Alternating Dumbbell Snatches (50/35)
20 Double Unders
Saturday 9/2/2023
Strength
A1. Bench Press, 4 sets of 8-10, building
A2. Feet Elevated Ring Row, 4 sets of 8-10
A3. L-Hang, 4 sets of max holds
Conditioning
5 minute AMRAP
Burpee to 6 inch target
2 minute rest
5 minute AMRAP
Calorie Row
