Week # 2 of 6
Monday 1/13/2025
Strength
Deadlift
Build to a heavy set of 4 then perform an AMRAP with 75% of that weight
Conditioning
3 Rounds
3 minute AMRAP
1-2-3-4-5…
Power Clean (115/75, Rx+ 155/105)
Chest to Bar Pull Up (Rx+ Bar MU)
1:30 Rest
Tuesday 1/14/2025
Strength
Strict Press
Build to a heavy set of 3 then perform an AMRAP push jerk with that same weight
Conditioning
15 minute AMRAP
5 Burpee Box Jump Overs
10 Alternating Hang Dumbbell Clusters (50/35)
15/12 Calorie Row
Wednesday 1/15/2025
Conditioning
E6MOM, move from one cluster to the next.
A. 3 rounds, 21-15-9 reps, of:
- Offset Push-ups (scale to Push-ups)
- Row Calories
B. 3 rounds, 21-15-9 reps, of:
- Double Dumbbell Deadlifts @ 2x16kg/2x24kg (Rx+ 2x24kg/2x32kg)
- Box Jumps @ 20″/24″
C. 3 rounds, 21-15-9 reps, of:
- Wall Balls @ 14/20lb
- Ski Calories
D. 3 rounds, 21-15-9 reps, of:
- Bike Calories
- Barbell Sit-ups
E. 3 rounds, 21-15-9 reps, of:
- 12m Sled Push @ 3/5 plates
- One Arm Dumbbell Snatch (Rx+ Kettlebell)
Thursday 1/16/2025
Strength
A1. Hang Squat Clean, 3 sets of 2 + 2 Front Squats, building
A2. Gorilla Row, 3 sets of 8-10/side, across
Conditioning
“Nasty Jackie”
1,000m Row
50 Overhead Squats (45/35)
30 Toes to Bar
Friday 1/17/2025
Strength
A1. Back Rack Reverse Lunge, 3 sets of 5/side, across
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
EMOM for 15
M1: 10 Sumo Deadlifts (135/95, Rx+ 185/125)
M2: 8-10 Handstand Push Ups
M3: 10/8 Calorie Ski Erg
M4: 15 Sit Ups
M5: 10/8 Calorie Bike
Saturday 1/18/2025
Conditioning
Descending Ladder for time:
- 1500m Run
- 50m Sled Push/Pull @ 3/5 plates (4 lengths)
- 50 Overhead Walking Lunge @ 12/16kg
- 50 Ski Calories
- 50 Wall Balls
- 1000m Run
- 37m Sled Push/Pull @ 3/5 plates (3 lengths)
- 30 Overhead Walking Lunge @ 12/16kg
- 30 Ski Calories
- 30 Wall Balls
- 500m Run
- 25m Sled Push/Pull @ 3/5 plates (2 length)
- 10 Overhead Walking Lunge @ 12/16kg
- 10 Ski Calories
- 10 Wall Balls
