Week 6

Strength: Week 6, 7 week squat program

Monday

A. Strength

E3MOM 6×4 Back Squat@80%

B. Conditioning

Worm

Tuesday

A. Strength

E3MOM 4×2 Strict Press@85/90%

B. Conditioning

AMRAP 12
1 Power Clean@70/50kg
1 Hang Power Clean@70/50kg
1 STOH@70/50kg
6 Burpees Over Bar
Score = Reps

Coaches Notes:
Reps go up on barbell but stay the same on the burpees

Wednesday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

For Time:
In Pairs
42-30-18
Calorie Row
DB [email protected]/15kg
T2B
Score = Time

Thursday

A. Strength

E3MOM 5×4 Bench Press@80%

B. Conditioning

For Time:
In Pairs
P1 – Row for Calories
P2 1,2,3,4,5 – Rounds of Cindy
Score A = Calories on Row
Score B = Time

Coaches Notes:
P1 Starts on the rower
P2 Completes 1 round of “Cindy”
Swap
Then
P1 Back on the rower
P2 Completes 2 rounds of “Cindy”
Swap
Until person 1 finishes 5 rounds of “Cindy”

Friday

A. Strength

E3MOM 6×5 Back Squat@80%

AMRAP 8
50 Alt Single Arm DB [email protected]/15kg
40 Pull Ups
30 Alt Single Arm DB Hang [email protected]/15kg
20 T2B
In Remaining Time as an AMRAP
10 Alt Single Arm Alt DB [email protected]/15kg
10 Pull Ups
10 Alt Single Arm DB [email protected]/15kg
10 T2B
Score = Total Reps

Saturday

Christmas Fun 🙂

Sunday

A. Strength

E3MOM 6×3 Hang Power Snatch + 3 OHS

Or

Hang Power Snatch Technique Work

B. Conditioning

For Time:
3 Rounds
12 Hang Power [email protected]/30kg
30 Double Unders
12 Pull Ups
Score = Time

Conditioning

MONDAY/TUESDAY

Worm

WEDNESDAY/THURSDAY

EMOM 30
1 – 20 Wallballs@9/6kg
2 – 20/15 Calorie Row
3 – Rest
4 – 20 Over Box Jumps@24/20″
5 – 20/15 Calorie Bike or Ski
6 – Rest

FRIDAY

5 Rounds
In a 6 Minute Window complete:
1000/800m Row
In the remaining time ME DB [email protected]/15kg
(3 minute rest between rounds)