Week # 2 of 6
Monday 11/4/2024
Strength
A. Overhead Squat, 5 sets of 3, across (max reps final set/set 5)
B. Split Jerk, 5 sets of 3, across
Conditioning
Every 2:30 for 5 Rounds
5 Front Squats (115/75, Rx+ 175/115)
5 Push Jerks
10 Bar Facing Burpees Over the Bar
Tuesday 11/5/2024
Strength
Deadlift
3 sets (5 reps at 65%, 5 reps at 75%, 5+ reps at 85%)
Conditioning
12 minute AMRAP
5/side Dual Kettlebell Reverse Lunges (2×24/2×16)
5 Toes to Bar (Rx+ 3 Bar Muscle Ups)
10 American Kettlebell Swings (24/16)
50 Double Unders
Wednesday 11/6/2024
Conditioning
Part A: Every 3:30 x 4 sets:
• 25 Wall Ball
• 200m Row
Part B: Every 3:30 x 4 sets:
• 10 Burpee Box Getovers @ 40”/48”
• 200m Ski
Part C: Every 3:30 x 4 sets:
• 20 Kettlebell Snatch @ 12/16kg
• 25m Sled Push @ 3/5 plates
Thursday 11/7/2024
Strength
A1. Strict Press, 4 sets of 5, across
A2. Pendlay Row, 4 sets of 6-8, across
Conditioning
5 Rounds
2 minute AMRAP
10 Push Ups (Rx+ Strict Ring Dips)
10/8 Calorie Row
Max Pull Ups with remaining time
1 minute rest
Friday 11/8/2024
Strength
A1. Tempo Back Squat, 4 sets of 5, across (32X1)
A2. Russian Kettlebell Swing, 4 sets of 10, across (Rx+ Dual KB)
Conditioning
8 Rounds For Time
8 Wall Balls (20/14)
16 Alternating Dumbbell Snatches (50/35)
8 Box Jump Overs (24/20)
Saturday 11/9/2024
Conditioning
For Time:
• 500m Run
• 1000m Ski (A)
• 500m Run
• 50m Sled Push/Pull @ 3/5 plates (B)
• 500m Run
• 80m Burpee Broad Jump (C)
• 500m Run
• 200m Farmer Carry @ 2x16kg/2x24kg (D)
• 500m Run
• 100m Sandbag Walking Lunge @ 10kg/20kg (E)
