Week # 6 of 6
Monday 3/27/2023
Strength
EMOM for 20
1 Squat Snatch, building
Conditioning
6 Rounds
3 Overhead Squats (95/65, Rx+ 135/95)
6 Toes to Bar
12/9 Calorie Row
Rest 1 minute b/w rounds
Tuesday 3/28/2023
Strength
A1. Deadlift, Find a 5 rep max
A2. Strict Handstand Push Ups, 4 sets of 2 RIR
Conditioning
15 minute AMRAP
5 Power Cleans (95/65, Rx+ 135/95)
10 Push Ups
15 Sit Ups
Wednesday 3/29/2023
Partner Conditioning
7 Rounds
“Frenemy”
F1: 500/400m Row
F2:
30 Groiners
30 Ski Jumps
AKBS w/ remaining time (24/16kg, Rx+ 28/20)
Score = Total AKBS
Thursday 3/30/2023
Strength
Back Squat
9-9-6-6-3-3
Conditioning
Every 2 minutes for 7 Rounds
8 Burpee Box Jump Over
8/6 Calorie Row
Friday 3/31/2023
Strength
A1. Strict Weighted Supinated Pull Up, Find a 5 rep max
A2. Hang Power Clean, Find a 5 rep max
Conditioning
For Time
45 Pull Ups
45 Deadlifts (135/95, Rx 185/125)
180 Double Unders
Saturday 4/1/2023
Conditioning
For Time
20/16 Calorie Assault Bike
20 Single Arm Devils Press (50/35)
40 Goblet Walking Lunges
40 Sit Ups
60 Hang Dumbbell Clean and Jerks
60 Calorie Row
80 Dumbbell Ground to Shoulder
80 Wall Balls
