Week # 3 of 6
Monday 4/24/2023
Strength
Back Squat Cluster
5 sets
3-2-1, across
Conditioning
For Time
21-15-9
Back Squats (95/65, Rx+ 135/95)
Toes to Bar
immediately into
500/400m Row (Rx+ 25/20 Bike)
10 minute time cap
Tuesday 4/25/2023
Strength
A1. Power Clean, 5 sets of 3, across
A2. Strict Ring Dips, 5 sets of 2 RIR
Conditioning
4 Rounds
2 minutes on, 2 minute off
12 Alternating Single Arm Devil’s Press (50/35)
Double Unders w/ remaining time
score = total number of double unders
Wednesday 4/26/2023
Conditioning
Teams of 3
3,000m Row
150 Burpees
2,000m Row
150 AKBS
1,000m Row
150 Wall Balls
Thursday 4/27/2023
Strength
A1. Sumo Deadlift, 8-8-4-4, building
A2. 3 Point DB/KB Row, 4 sets of 8-10/side, across
Conditioning
12 minute AMRAP
2 Strict Pull Up
4 Deadlifts (135/95, Rx+ 185/125)
8 Alternating Box Step Ups.
Friday 4/28/2023
Strength
Thruster
2-2-2-2-1-1-1-1, building
Conditioning
Every 2:00 for 6 Rounds, building
3 Hang Power Cleans
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
Saturday 4/29/2023
Strength
A1. Turkish Get Up, 3-4 sets of 2/side
A2. Handstand Walk Practice, 3-4 sets
A3. L-Hang, 3-4 sets of max holds
Conditioning
18 minute AMRAP
1 Power Snatch, AHAP
2 Overhead Squats
3 Bar Muscle Ups
9 Calorie Row
