Week #1 of 6 WEEK ONE Monday 7/25/2022 Strength Deadlift 5 sets of 5, building Conditioning For Time: 1,000 m Row 40 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20) 30 Pull Ups 500 m Row 20 Alternating Goblet Reverse Lunges (24/16, Rx+ 28/20) 15 Pull
INTERIM WEEK Monday 7/18/2022 Strength Push Press 5 sets of 5, building Conditioning “Diane” 21-15-9 reps for time: Deadlift (225/135) Handstand Push Up Tuesday 7/19/2022 Strength Tempo Back Squat 6 sets of 3 (42X1) Conditioning AMRAP 5 minute Calorie Row 4 minute Wall Balls 3
Week # 6 of 6 Monday 7/11/2022 Strength Back Squat Find a 7 Rep Max for the day. Partner Conditioning 12 rounds for time of: 10 Single Arm Thrusters (50/35) 10 Burpees Over Dumbbell Note: alternate full rounds with your partner. Switch arms as desired
Week #5 of 6 Monday 7/4/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set of max reps at 80% of weight used. Conditioning 15 minute AMRAP: 10 Shoulder to Overhead (95/65) 15/12 Calorie Row 10 Shoulder
Week #4 of 6 WEEK 4 Monday 6/27/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set of max reps at 80% of weight used. Conditioning Every 90 seconds for 6 Rounds: 5 Power Cleans (95/65, Rx+
Week # 3 of 6 WEEK 3 Monday 6/20/2022 Strength Back Squat 4 sets of 7, across (2.5-5lbs heavier than last week) Then perform 1 set of max reps at 80% of weight used. Conditioning For Time: 50 Calorie Row 50 Thrusters (95/65, Rx+ 115/75)
Week # 2 of 6 WEEK 2 Monday 6/13/2022 Strength Back Squat 4 sets of 7, across Then perform 1 set of max reps at 80% of weight used Conditioning 15 minute EMOM: M1: 8-10 Strict Presses (75/55, Rx+ 115/75) M2: 12-20 Wall Balls M3:
Week # 1 of 6 WEEK 1 Monday 6/6/2022 Strength Back Squat 4 sets of 7, building 1 set of max reps at 80% of top set Conditioning 10 Rounds For Time: 3 Push Ups (Rx+ Strict HSPU’s) 5 Burpees 7 Wall Balls rest 30
INTERIM WEEK #1 of 1 INTERIM WEEK Monday 5/30/2022 Conditioning “Murph” For time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday 5/31/2022 Strength Power Snatch 7 sets of 3, building Conditioning Every 3 minutes for 5 rounds:
Week #6 of 6 WEEK SIX Monday 5/23/2022 Strength Deadlift 7 sets of 3, building Conditioning 15 minute AMRAP: 5 Pull Ups (Rx+ Chest to Bar) 10 Alternating Hang Dumbbell Snatch (50/35) 10 Alternating Box Step Ups (Rx+ Dumbbell Weighted) Tuesday 5/24/2022 Strength A1. Push
