Week # 6 of 6
Monday 10/14/2024
Strength
Back Squat
15 minutes to build to a heavy single
Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups
Tuesday 10/15/2024
Strength
A1. Handstand Push Up, Accumulate 38-40+ reps
A2. Power Clean, 4 sets of 3, across
Conditioning
5 Rounds For Time
3 Deadlifts (225/155, Rx+ 315/225)
6 Push Ups
9 Burpees Over Bar
12/10 Calorie Row
Wednesday 10/16/2024
Conditioning
A. 3 x 5min AMRAP; Rest 2mins of:
• 400/500m Ski
• 25 Wall Ball @ 10/14
• Max Distance Sled Pull
B. 3 x 5min AMRAP: rest 2mins of:
• 400/500m Row
• 25m Burpee Broad Jump
• Max Distance Sandbag Walking Lunge @ 10/20k
Thursday 10/17/2024
Strength
A1. Strict Ring Dips (Rx+ Weighted), 3 sets of 8-10
A2. Pistol, 3 sets of practice, Rx+ 8-10/side and/or weighted
Conditioning
12 minute AMRAP
3 Wall Climbs (Rx+ 1 Handstand Walk Square Lap)
5 Toes to Bar (Rx+ 3 Bar MU’s)
7 MB Cleans (20/14)
30 Double Unders
Friday 10/18/2024
Strength
Power Snatch
Find a 2 Rep Touch and Go Max
Conditioning
“Randy”
75 Power Snatches (75/55)
Saturday 10/19/2024
Conditioning
For Time:
• 1000m Ski
then 4 rounds of:
• 500m Row
• 25 Wall Ball @ 14/20lb
• 500m Run
• 25m Sled Push
then…
• 75/100 Bike Calories
