Week # 3 of 6
Monday 1/20/2024
Strength
Deadlift
Build to a heavy set of 3 then perform an AMRAP with 70% of that weight
Conditioning
“Fire Chief”
Every 3 minutes for 6 Rounds
3 Burpees
18 Alternating Dumbbell Snatches (50/35)
7 Toes to Bar
9 Goblet Squats (50/35)
Tuesday 1/21/2024
Strength
Push Press
Build to a heavy set of 5 then perform an AMRAP push press with 75% of that weight
Conditioning
5 Rounds For Time
5 Shoulder to Overhead (115/75, Rx+ 155/105)
10 Back Squats
15/12 Calorie Row
Wednesday 1/22/2024
Conditioning
A. 9′ AMREP: SKI + SLED
- 1200/1500m Ski
- 50m Sled Push
B. 9′ AMREP: BIKE + DBSNATCH
- 60/80 Assault Bike Calories
- 50 One Arm Dumbbell Snatch @ 12/16kg
C. 9′ AMREP: BURPEES + ROWS
- 80 Burpees
- 50 Double Kettlebell Bentover Rows @ 2×12/2x16kg
C. 9′ AMREP: ROW + WALL BALL
- 1200/1500m Row
- 50 Wall Ball @ 14/20lb
Thursday 1/23/2024
Strength
A1. Hang Squat Clean, 3 sets of 3, building
A2. Single Arm Ring Row, 3 sets of 8-10/sid3
Conditioning
Partner Workout
16 minute AMRAP
6 Pull Up (Rx+ Chest to Bar)
12 AKBS (24/16, Rx+ 28/20)
24 Double Unders
Friday 1/24/2024
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
“Gwen”
15-12-9 for Load
Clean and Jerk (unbroken)
Saturday 1/25/2024
Conditioning
4RFT:
- 500m Run (racers: 1000m) or 20/24 Echo Bike Calories
- 500m Ski
- 50 Headcutters @ 12/16kg
- 40m Sandbag Walking Lunge
- 30 Bench Pulls @ 2x12kg/2x16kg
- 20 Burpee Broad Jumps
- 12m Sled Pull @ 3/5 plates
