Week # 5 of 6
Monday 11/27/2023
Strength
Hang Squat Snatch
10 sets of 2, across
Conditioning
EMOM for 15
M1: 3 Overhead Squats (135/95, Rx+ 155/105, Hang Squat Snatch)
M2: 10-12 Handstand Push Ups (Rx+ Strict)
M3: 30-50 Double Unders
Tuesday 11/28/2023
Strength
Deadlift
8 sets of 3, across
Conditioning
Every 2 miuntes for 10 Rounds, building in weight
5 Deadlifts
5 Hang Power Cleans
10/8 Calorie Row
Wednesday 11/29/2023
Conditioning
Every 5 minutes for 30 minutes
20 RKBS (24/16, Rx+ AKBS)
20 Wall Balls (20/14, Rx+ 30/20)
15 Med Ball Weighted Sit Ups
15 Burpees (Rx+ Over MB)
Rx+
Row 8 x 500m, Rest 90sec
> Open ratings
Thursday 11/30/2023
Strength
A1. Strict Press, 4 sets of 7, across
A2. Strict Pull Up, 4 sets of 2 RIR
Conditioning
15 minute AMRAP
3 Toes to Bar (Rx+ Bar Muscle Up)
6 Box Jump Overs (24/20, Rx+ 30/24)
9 Push Up (Rx+ 5 Strict HSPU’s)
Friday 12/1/2023
Strength
A1. Power Clean, 4 sets of 4 w/ a pause below the knee, building
A2. Back Squat, 4 sets of 8, across
Conditioning
12 Rounds For Time
1 Power Clean (135/95, Rx+ 185/125)
3 Burpees
6 Air Squats (Rx+ Goblet 24/16)
Saturday 12/2/2023
Strength
A1. Kipping Practice (culminate into Bar MU or Toes to Bar practice), 3-4 sets
A2. Ring Dips, 3-4 sets of 5-10 reps (Rx+ 32X1 tempo)
Conditioning
EMOM for 16
M1: 8-10 Bench Press (95/65, Rx+ 135/95)
M2: 8-10 Strict Pull Ups (Rx+ 5-7 Weighted)
M3: 10-12 Calorie Row
M4: 8-10/side Forearm Plank Dumbbell Drag (30/20)
Rx+
Row 5 x 5min, rest 2min
> Rate Play @ 22-24-26; 22spm for 1:40 then go up by 2spm every 1:40
