Week # 1 of 6
Monday 1/6/2024
Strength
Deadlift
Build to a heavy set of 5 then perform an AMRAP with 80% of that weight
Conditioning
5-10-15-20
Power Snatch (75/55, Rx+ 95/65)
Toes to Bar
Box Step Up/side
Tuesday 1/7/2024
Strength
Strict Press
Build to a heavy set of 5 then perform an AMRAP push press with that same weight
Conditioning
For Time
30 Back Squat (95/65, Rx+ 135/95)
30 Bar Facing Burpees Over Bar
30 Calorie Row
Wednesday 1/8/2024
Conditioning
A. 18′ AMRAP of:
- 12m Sled Push @ 4/6 plates
- 12 Row Calories
- 12 Burpees
- 12 Overhead Reverse Lunge @ 12/16kg
B. 18′ AMRAP of:
- 12 Wall Balls @ 14/20lb
- 12 Double Dumbbell Deadlifts @ 2x16kg/2x24kg
- 12 Ski Calories
- 12 Barbell Sit-ups
Thursday 1/9/2024
Strength
A1. Hang Squat Clean, 3 sets of 3 w/ pause in bottom of each squat, building
A2. Gorilla Row, 3 sets of 8-10/side, building
Conditioning
12 minute AMRAP
4 Strict Pull Up (Rx+ Strict Chest to Bar)
6 Goblet Squat (24/16, Rx+ 32/24)
24 Double Under
Friday 1/10/2024
Strength
A1. Back Rack Reverse Lunge, 3 sets of 5/side, building
A2. Push Up, 3 sets of 2 RIR (Rx+ Dumbbell Deficit, Rx++ Feet Elevated on 30 inch box, hands on parallettes, 1 and 1/4 reps)
Conditioning
5 Rounds
2:00 AMRAP
10 Deadlifts (115/75, Rx+ 155/105)
5 Shoulder to Overhead
Calorie Row remaining time
1 minute REST
Saturday 1/11/2024
Conditioning
3RFT:
- 30m Sled Push/Pull @ 3/5 plates
- 30 Burpee Broad Jump
- 30 Ski Calories
- 30 Wall Balls @ 14/20lb
- 30 Bench Pulls @ 2×12/2x16kg
- 500m Run
