Week # 5 of 6
Monday 11/25/2024
Strength
A. Hang Squat Snatch, 5 sets of 2, building
B. Split Jerk, 5 sets of 2, across
Conditioning
20-15-10-5
Overhead Squat (75/55, Rx+ 95/65)
Push Up (Rx+ Ring Dip)
Calorie Row
Tuesday 11/26/2024
Strength
Deadlift
3 sets (3 reps at 85%, 3 reps at 90%, 3+ reps at 92-95%)
Conditioning
EMOM for 15
M1: 10 Alternating Dual DB/KB Front Rack Reverse Lunge (2×50/35, 2×24/16)
M2: 10 Chest to Bar Pull Ups (Rx+ 12-15)
M3: 50 Double Unders
Wednesday 11/27/2024
Conditioning
A. Every 5 minutes x 3:
• 25m Sled Push @ 3/5 plates (RX+ 4/6 plates)
• 25m Burpee Broad Jump
• 18/25 Ski Calories
B. Every 5 minutes x 3:
• 25 Wall Balls @ 14/20
• 25 Double Dumbbell Deadlifts @ 2×16/2x24kg (RX+ 2×24/2x32kg)
• 100 Farmer Carry @ 2×16/2x24kg (RX+ 2×24/2x32kg)
C. Every 5 minutes x 3:
• 25 Lying Leg Raises
• 25 Overhead Reverse Lunge @ 12/16kg (RX+ 16/24kg)
• 18/25 Bike Calories
Thursday 11/28/2024
Strength
A1. Push Jerk, 4 sets of 5, building
A2. Ring Row, 4 sets of 10-12 (rx+ weighted)
Conditioning
6 Rounds For Time
3 Wall Walk
6 Toes to Bar (Rx+ 3 Bar Muscle Ups)
9 Burpee
12 Alternating Hang Dumbbell Snatch (50/35)
Friday 11/29/2024
Strength
A1. Tempo Back Squat, 4 sets of 3, building (21X1)
A2. Russian Kettlebell Swing, 4 sets of 8, building (Rx+ Dual KB)
Conditioning
5 Rounds
2:00 AMRAP
5 Squat Clean (135/95, Rx+ 185/125)
Calorie Row with remaining time
1 minute rest b/w rounds
Saturday 11/30/2024
Conditioning
3RFT of:
- 30 One Arm Kettlebell Snatch @ 12/16kg
- 40m Burpee Broad Jump
- 400/500m Row
- 1000m Run
- 400/500m Ski
- 40m Sandbag Walking Lunge @ 10/20kg
- 30m Sled Push (full carpet) @ 3/5 plates
