Week #2 of 6
Monday 11/6/2023
Strength
Overhead Squat
10 sets of 2 (32X1), across
Conditioning
4 Rounds
2 minute AMRAP
5 Hang Squat Snatches (75/55, Rx+ 95/65)
10 Lateral Burpees Over Bar
Calorie Row w/ remaining time
2 minute REST
Tuesday 11/7/2023
Strength
Deadlift
8 sets of 3, across
Conditioning
Partner Conditioning
18 minute AMRAP
8 American Kettlebell Swings (24/16)
8/side Goblet Walking Lunges (24/16, Rx+ Single Arm Overhead Walking Lunge)
8 Toes to Bar
Wednesday 11/8/2023
Conditioning
Partner Conditioning
5 Rounds
“Frenemy”
F1: 500m Row
F2: AMRAP
2 Alternating Devils Press (50/35)
4 Box Jump Overs
8 Sit Ups
Rx+
Row 6 x 750m, rest 2min
> Rate Play @ 24-26-28; 24spm for 250m then go up by 2spm every 250m
Thursday 11/9/2023
Strength
A1. Strict Press, 4 sets of 7, across
A2. Strict Pull Up, 4 sets of 2 RIR
Conditioning
21-15-9
Hang Dumbbell Clean and Jerk/side (50/35)
Calorie Row
Rx+ (5 Bar Muscle Ups after each calorie row)
Friday 11/10/2023
Strength
A1. Power Clean, 4 sets of 4 w/ a pause below the knee, building
A2. Back Squat, 8-8-6-6, building
Conditioning
For Time
180 Double Unders
90 Wall Balls (20/14)
30 Power Cleans (95/65, Rx+ 135/95)
Saturday 11/11/2023
Strength
A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets
A2. Ring Support, 3-4 sets of 20-30 seconds
Conditioning
12 minute AMRAP
2 Burpee Pull Ups
4 Box Step Ups
8 Dumbbell Snatches (50/35)
12 Tuck Ups (Rx+ V-ups)
Rx+
Row 5 x 1000m, Rest 2min
> Rate Play @ 20-22-24-26-28; 20spm for 200m then go up by 2spm every 200m
