Wk 4/4 – Jan. 2/2023
Monday
A. 4 Rounds:
2:30 min [10-15 Kipping Pullups or (Pullup Progressions + Hollow Arch Swings) + AMRAP Bike Erg or Row in time remaining]
(Into..)
2:30 min [5-10 HSPU/5-15 Push-Ups + AMRAP Bike Erg or Row in time remaining]
(Into..)
B. Split Jerk, work to a challenging set of 2 – from a rack
C. 5 Rounds For Time
5 Burpees over 20” Box
100ft L arm Farmer Carry @ 24/32kg
5 Burpees over 20” Box
100ft R arm Farmer Carry @ 24/32kg
*15 min time CAP
D. Before Home if time – accumulate 100 perfect hollow rocks – rest as needed to ensure quality is HIGH
Tuesday
A. Back Squat, work to a challenging set of 2 *if feeling good, go for a new single
B. 3 Rounds for time
5 cal Ski Erg
5 Hang Power Clean @ light
5 Shoulder to OH @ light
– 1 min Recovery –
3 Rounds for time
5 cal Ski Erg
3 Hang Power Clean @ moderate
3 Shoulder to OH @ moderate
– 1 min Recovery –
3 Rounds for time
5 cal Ski Erg
1 Hang Power Clean @ tough
1 Shoulder to OH @ tough
*coach Joey will prescribe appropriate weights for all.
C. 3 Rounds @ high effort
30 sec Double Unders / Single Unders
30 sec rest
30 sec Wall Balls @ 15/20lbs to 9/10ft
30 sec rest
30 sec Echo Bike
30 sec rest
Wednesday
A. Warm-Up/Prep
B. 4 sets:
1,000m Rowing
25 Russian KBS @ 16/24kg
20 x 50ft Shuttle Running
– 4 min Recovery –
Rounds 1,2 – VERY EASY
Rounds 3 – Moderate
Round 4 – FAST
C1. Anti-Rotational Front Bridge, 30-45 sec x 3 sets, 30 sec
C2. KB Windmills, 3-5/arm x 3 sets, 30 sec b/t
Thursday
A1. HSPU/HS Hold/Wall Walk/Push-Up x 5 sets, rest as needed
A2. Axle Bar / Regular Bar Pendlay Row @ 10×1, 5-8 reps x 5 sets, rest as needed *encourage Axle Bar use for variance
C. 20 min Echo Bike @ 5/10
@ minutes – 5 / 10 – get off and perform 3-5 Wall Walks + 15-20 Toes to Bar / Toes to Rings
______
@ minutes – 15 / 20 – get off and perform AMSAP FLR on Rings + 15 tough DB Bent Over Rows
D. 3 Rounds For Time:
10 cal Ski Erg
5 L arm Hang KB Power Clean @ 16kg
5 L arm KB Push Jerks @ 16kg
5 R arm Hang KB Power Clean @ 16kg
5 R arm KB Push Jerks @ 16kg
Friday
A. 5 sets:
2 L SandBag Clean over Shoulder @ tough
50ft Sled Push
2 R SandBag Clean over Shoulder @ tough
50ft Sled Push
2 min rest
B. 10———>1 For Time
Thrusters @ 35/45lbs
Burpees – no jump @ top
*no dropping empty bars 🙂