Week # 4 of 6
Monday 8/12/2024
Strength
A. Strict Press, 3 sets of 3, building
B. Push Jerk, 3 sets of 3, building
Conditioning
4 Rounds
2:30 AMRAP
10 Deadlifts (185/125, Rx+ 275/185)
20 Push Up
Calorie Row with remaining time
1:00 Rest
Tuesday 8/13/2024
Strength
Back Squat
2 sets of 10, across
Conditioning
5 Rounds For Time
5 Hang Power Snatch (75/55, Rx+ 115/75)
7 Overhead Squats
35 Double Unders
Wednesday 8/14/2024
Conditioning
A. E5MOM x 4 sets:
12m Sled Pull
25m Burpee Broad Jump
12 Row Calories
B. E5MOM x 4 sets:
12 Burpee Box Getovers @ 30”/40”
25m Backrack Walking Lunges (UWS Dumbbell Walking Lunges)
12 Echo Bike Calories or Skierg Calories
Thursday 8/15/2024
Strength
A. Weighted Supinated Pull Up, 12 minutes to build to a heavy triple
B. Deadlift, 12 minutes to build to a heavy triple
Conditioning
For Time
1-2-3-4…10
Power Clean (95/65, Rx+ 115/75)
Toes to Bar
Friday 8/9/2024
Strength
Every 2:30 for 7 Rounds
M1: 8-11 Handstand Push Ups (Rx+ Strict)
M2: 1 Squat Clean + 1 Hang Squat Clean, building
Conditioning
10 Rounds For Time
3 Wall Walks (Rx+ Handstand Walk Square Lap)
5 Burpees
7 Wall Balls (20/14)
rest 30 seconds b/w rounds
Saturday 8/10/2024
Conditioning
3RFT of:
1000m Run
500m Skierg or 20/25 Echo Bike Calories
25m Sled Push @ 4/6 plates
500m Row
25 Burpee Box Jump Overs @ 20”/24”
