WEEKLY PROGRAMMING

Week #2 of 6

Monday 4/25/2022

Strength

Deadlift

3-3-3-3-2-2-2, building

Conditioning

30-20-10 reps for time of:

Alternating Hang Dumbbell Snatch (50/35)

Pull Ups

Calorie Row

Tuesday 4/26/2022

Strength

A1. Push Up, 4 sets of accumulate 44 reps (Rx+ Strict Ring Dips)

A2. Dual DB/KB Front Squat, 4 sets of 10-12, across

Conditioning

14 minute AMRAP:

2 Thrusters (95/65, Rx+ 115/75)

4 Box Jump Overs

8 Sit Ups

Wednesday 4/27/2022

Conditioning

35 minute Interval Workout (1 minute at each station)

 30 seconds for max reps followed by 30 seconds rest

S1: American Kettlebell Swings

S2: Medicine Ball Squat Cleans

S3: Double Unders

S4: Alternating Kettlebell Muscle Cleans (24/16)

S5: Kettlebell Toe Taps

Thursday 4/28/20222

Strength

A1. Back Rack Reverse Lunge, 4 sets of 8/side, across

A2. L-Hang, 4 sets of max holds (scale: L-Tuck Hang Hold)

Conditioning

Every 3 minutes for 5 rounds complete:

10 Deadlifts (115/75, Rx+ 155/105)

10 Burpees Over Bar

10/8 Calorie Row

Friday 4/29/2022

Strength

In 20 minutes, build up to a heavy complex of:

2 Hang Squat Clean + 2 Shoulder to Overhead + 2 Front Squat

Conditioning

2 rounds for time:

50 Wall Balls

25 Toes to Bar

25 Shoulder to Overhead (95/65, Rx+115/75)

Saturday 4/30/2022

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. Ring Support, 3 sets of max holds

Conditioning

Buy in: 1 Mile Run

5 rounds of:

5 Pull Ups

10 Push Ups

15 Air Squats

Buy out: 2,000 m Row

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