Wk 2/4. Sept. 26/2022
Monday
A. Warm-Up/Prep
B. 2 Rounds:
200m Running @ Easy
25/35 cal Rowing @ 9/10 effort
1 min rest
200m Running @ Easy
25/35 cal Echo Bike @ 9/10 effort
1 min rest
200m Running @ Easy
25/35 cal Bike Erg Bike @ 9/10 effort
1 min rest
200m Running @ Easy
25/35 cal Ski Erg @ 9/10 effort
1 min rest
B. Banded Sidling Clam Shells with Side Plank @ 11×1, 10 reps per side x 3 sets, 30-60 sec b/t sides – https://www.youtube.com/watch?v=kSzXgPAJHa0
C. Single Leg Wall Assisted DB RDL @ 40×0, 8-10/leg x 3 sets, 30-60 sec b/t legs
Tuesday
A1. Overhead Squat, 4 reps x 4 sets, 1 min – moderate to tough
A2. Pullup work x 4 sets, 1 min
B1. Front Squat, 4 reps x 4 sets, 1 min
B2. Ring Dips (weighted / unweighted) / Push-Ups / FLR x 4 sets, 1 min
C. 20 min @ 85-90%
25 Wall Balls @ 15/20lbs to 9/10ft
25 Box Jump Overs @ 20/24” Box
25 Anchored or Unanchored Sit-Ups
25 cal Rowing
Wednesday
A. Farmer Carry with Handles, 50ft tough x 5 sets, rest as needed
B1. 4 Alternating Turkish Get Up x 3 sets, 10-30 sec
B2. Heavy Carry [OH DB Carry / Mixed Carry / SandBag Carry, 50-150ft x 3 sets 2-3 min – coach will prescribe appropriate
C. 5 Rounds For Max Reps
1 min [100ft Shuttle Run (25ftx4) + 10 Air Squats + AMRAP Power Clean @ 85/135lbs in time remaining]
1 min rest
D. 5 Rounds For Max Reps
1 min [100ft Shuttle Run (25ftx4) + 10 Deadlifts @ 85/135lbs + AMRAP Lateral Burpees over Bar]
1 min rest
Thursday
A. Push Press @ 11×1, work to a challenging set of 6
B. 5 Rounds:
3-5 Wall Walks
50ft heavy ass sled pull with pulling rope
2 min rest
C1. Kipping Pullup practice /pullup work / ring row x 3 sets, 1 min
C2. Double Under, 1 min of work / practice x 3 sets, 1 min
C3. HSPU/HS Hold/HS Walk/Wall Walk/TeddyBear/ Pike Work x 3 sets, 1 min
D1. Seated DB Lateral Raises @ 20×1, 8-10 reps x 3 sets, 1 min
D2. Seated DB Bent Over Reverse Flys, 8-10 reps x 3 sets, 1 min
Friday
A. Deadlift, work to a challenging touch and go 8
B. For Time:
20 DB Step-Over 20/24” Box @ 20/35/hand
10 Devils Press @ 20/35/hand
50 cal Ski Erg
10 Devils Press @ 20/35/hand
20 DB Step-Over 20/24” Box @ 20/35/hand
C1. Strict Knees to Elbow, 6-12 reps x 5 sets, rest as needed
C2. 30 sec Sorenson Hold on GHD / 5 Barbell Good Mornings x 5 sets, rest as needed