Week # 6 of 6
Monday 10/16/2023
Strength
A1. Back Squat, 9-7-5-3, building
A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Conditioning
“Macho Man”
EMOM for as long as possible
3 Power Cleans (95/65, Rx+ 135/95)
3 Front Squats
3 Shoulder to Overhead
Tuesday 10/17/2023
Strength
Power Snatch
Find a 2 Rep Max
Conditioning
Team of 3
3 Rounds
3 minute AMRAP
Single Arm Devils Press (50/35)
immediately into
3 minute AMRAP
Calorie Row
immediately into
3 minute AMRAP
Toes to Bar
Note: switch partners every minute of each AMRAP
Wednesday 10/18/2023
Strength
A1. Turkish Get Up, 4 sets of 2/side
A2. Dumbbell Split Jerk, 4 sets of 5/side, building
A3. L-sit, 4 sets of max holds
Conditioning
25 minute AMRAP
10 Alternating Dumbbell Ground to Shoulder (50/35)
10 Single Arm Dumbbell Push Jerks/side
10 Box Jumps
30 Sit Ups
Thursday 10/19/2023
Strength
A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice
A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8/side
Conditioning
For Time
300/250m Row
50 Wall Balls (20/14)
300/250m Row
50 Push Ups
300/250m Row
50 Walking Lunge (25/side)
300/250m Row
50 Barbell Thrusters (45/35, Rx+ 75/55)
Friday 10/20/2023
Strength
A1. Weighted Chin Up, 4 sets of 6-8, building
A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building
Conditioning
EMOM for 15
M1: 8-12 Strict Pull Ups
M2: 3-5 Deadlifts (205/135, Rx+ 315/225)
M3: 30-50 Double Unders
Saturday 10/21/2023
Strength
A1. Push Press, 3 sets of 8-10, building
A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, building
Conditioning
15 minute AMRAP
1 Hang Squat Clean and Jerk (135/95, Rx+ 185/125)
10 Dumbbell Box Step Ups (50/35)
15/12 Calorie Row
