Cycle 1 of 2023
Wk 1/4 – Jan.9/2023
Monday
A1. 1 Muscle Snatch + 2 Below Knee Hang Power Snatch + 3 Overhead Squats x 5 sets, 10 sec – building in load as positions allow
A2. Box Jump – Step Down, 10 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat, 3.2 x 3 sets, 3 min – tough sets – 1-2 sec pause for the pause fsq
C. For Time
Echo Bike Cals – 21-15-9
Power Cleans – 15-12-9
*15 @ 65/95 – 12 @ 95/135 – 9 @ 115/165lbs
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load
Tuesday
A1. Top of Ring Dip Hold, 15-30 sec hold x 3 sets, 30-60 sec
A2. Weighted Pronated Hang From Pullup Bar, 15-30 sec tough x 3 sets, 90-120 sec
A3. Seated DB Press @ 22×2, 8-12 tough reps x 3 sets, 30-60 sec
A4. Sled Pull with Pulling Rope, 50ft tough x 3 sets, 90-120 sec
B. 5 Rounds For Time
2 Wall Walks
5/7 cal Ski Erg
1 Rope Climb to 12ft
5/7 cal Ski Erg
C1. Hollow Hold, 20-30 sec perfect positions x 3 sets, 30 sec
C2. L arm DB Windmill, 5 reps x 3 sets, 30 sec
C3. R arm DB Windmill, 5 reps x 3 sets, 30 sec
Wednesday
A. Trap Bar Deadlift or Deadlift, 10-10, 3 min – 5 reps @ 11×1 / 5 reps – touch and go
B. 6 Rounds:
2 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
100m Very Hard Ski Erg
(10 sec transition)
2 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
100m Very Hard Rowing
(10 sec transition)
Thursday
A1. Power Clean. Below Knee Hang Power Clean. Front Squat 1.1.1 x 5 sets, 10 sec – building as positions allow
A2. Burpee Box Jumps, 5-10 fast / efficient reps x 5 sets, 90-120 sec
B1. Goblet Squats @ 20×1, 10-12 tough reps x 3 sets, 30 sec
B2. Weighted Front Bridge, 30 sec tough x 3 sets, 90-120 sec
C. EMOM x 9-12 minutes @ high effort
1st – 30 sec Alternating Step-Ups
2nd – 30 sec Bike Erg – damper 10
3rd – 30 sec Wall Sit
Friday
A1. Weighted Strict Dip Cluster 2.2.2 x 3 sets, rest as needed
A2. One Arm DB Rows, 10-12 / arm x 3 sets, rest as needed
B. 5 sets:
10 hollow arch swings
10 sec rest
10 Anchored Reverse Crunches
10 sec rest
100ft tough Farmer Carry with heavy DBs
60-90 sec rest
C. Erg/Mixed
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
Strict Pronated Pullups – 1,2,3, etc
Burpees – 1,2,3, etc
– 4 min Recovery –
3 min Ski Erg @ 85-90%
(Into..)
3 min @ 85-90%
5 L arm DB Hang Clean to OH @ 45/65
5 R arm DB Hang Clean to OH @ 45/65