Week # 6 of 6
Monday 12/4/2023
Strength
Hang Squat Snatch + 1 Overhead Squat
10 sets, building
Conditioning
12 minute AMRAP
12 Alternating Hang Dumbbell Snatch (50/35, Rx+ Hang Squat Snatch)
12 Push Up (Rx+ Ring Dip)
12 Box Jump Overs (24/20)
Tuesday 12/5/2023
Strength
Deadlift
Find a 3 rep max
Conditioning
6 Rounds For Time
3 Power Cleans (95/65, Rx+ 155/105)
6 Alternating Front Rack Reverse Lunges
9/7 Calorie Row
Rest 1 minute b/w rounds.
Wednesday 12/6/2023
Conditioning
30 minutes
40 on, 20 off
S1: Box Step Ups (rx+ weighted)
S2: Alternating Dumbbell Clean and Jerk (50/35)
S3: Assault Bike Calorie
S4: Kettlebell Headcutter (24/16)
S5: V-Ups
Rx+
Row 10 x 75sec, rest 2:30
> Open ratings; ratings should be relatively high
Thursday 12/7/2023
Strength
A1. Strict Press, 4 sets of 7, across
A2. Strict Pull Up, 4 sets of 2 RIR
Conditioning
14 minute AMRAP
2 Handstand Push Ups (Rx+ Strict)
4 Toes to Bar
6 Burpees
24 Double Unders
Friday 12/8/2023
Strength
A1. Power Clean, Find a 4 reps max
A2. Back Squat, 4 sets of 8, building
Conditioning
EMOM for 15
M1: 10 Deadlifts (135/95, Rx+ 185/125)
M2: 15 Wall Balls (20/14)
M3: 10/8 Calorie Assault Bike
M4: 15 American Kettlebell Swing (24/16)
M5: 10/8 Calorie Row
Saturday 12/9/2023
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
3 Rounds For Time
10 Wall Walk
10 Front Loaded Side Lunges/side (50/35)
15 Tuck Ups
40 Hollow Flutter Kicks
Rx+
2000m Row
> retest and compare to Wednesday, November 1st
