WEEKLY PROGRAMMING

Week # 3 of 6

WEEK 3

Monday 6/20/2022

Strength

Back Squat

4 sets of 7, across (2.5-5lbs heavier than last week)

Then perform 1 set of max reps at 80% of weight used.

Conditioning

For Time:

50 Calorie Row

50 Thrusters (95/65, Rx+ 115/75)

100 Double Unders

Tuesday 6/21/2022

Strength

Every 2 minutes for 10 sets complete:

2 Squat Snatches, across (2.5-5lbs heavier than last week)

Conditioning

12 minute EMOM:

M1: 5 Deadlifts (185/125, Rx+ 275/185)

M2: 8-12 Chest to Bar Pull Ups (Rx+ 5-7 Bar Muscle Ups)

M3: 10-15 Burpees

Wednesday 6/22/2022

Conditioning

30 minute AMRAP:

10 Hang Dumbbell Clean and Jerk

10 Box Jump Overs

10 Sit Ups (Rx+ V-Ups)

Note: Every even minute row 10/8 calories or Bike 6/5 calories

Thursday 6/23/20222

Strength

A1. Tempo Front Squat (32X1), 5 sets of 5, across (using 2nd heaviest weight lifted last week)

A2. Weighted Strict Pull Up, 4 sets of 5, across (followed by 1 max effort bodyweight set)

Conditioning

12 minute AMRAP:

3 Toes to Bar

6 Wall Balls (20/14, Rx+ 30/20)

12 Alternating Hang Dumbbell Snatches (50/35)

Friday 6/24/2022

Strength

A1. Romanian Deadlift, 4 sets of 8, building (finish 2.5-5lbs heavier than last week)

A2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 28 reps

Conditioning

10 Rounds For Time:

5 Sumo Deadlift High Pull (75/55, Rx+ 95/65)

10 Push Ups (Rx+ 6-8 Strict Ring Dips)

20 Double Unders

Saturday 6/25/2022

Strength

A1. Tempo Bench Press, 4 sets of 10-12 (31X1), building

A2. Tempo Bent Over Dumbbell Row (31X1), 4 sets of 10-12, building

A3. Hollow Body Hold, 4 sets of max holds

Conditioning

For Time and Rounds

Buy in: 1 Mile Run

10 minute AMRAP:

10 Russian Kettlebell Swings (24/16, Rx+ 32/24)

10 Air Squats

20 Kettlebell Toe Taps

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.