Wk 2/4 – Jan. 16/2023
Monday
A1. 1 Snatch Pull + 1 Floating Power Snatch + 1 Above Knee Hang Power Snatch x 5 sets, 10-30 sec rest
A2. Box Jump – Step Down, 12 fast / efficient reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 2.2 x 3 sets, rest as needed – 1-2 sec pause in the bottom
C. For Time
Rowing Cals – 21,15,9
Lateral Burpees Over Rower 15,12,9
Push Jerks @ 75/115 – 12-9-6
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 – add load x 3 sets, 30-60 sec *or progress similar to last week
A2. Sled Pull with Pulling Rope, 100ft x 3 sets, 90-120 ec
B.Seated Top Down Alternating DB Press @ 10×1, 12-16 alternating reps x 3 sets, 2 min – https://www.youtube.com/watch?v=plj13gqNHEw
C. 5 Rounds For Time
10 cal Rowing
10 DB Bench Press @ 35/50/hand
10 cal Rowing
10 tough Ring Rows
C1. Hollow Arch Swings, 5-15 unbroken reps x 3 sets, 30 sec
C2. Hollow Hold, 20-30 sec x 3 sets, 30 sec
Wednesday
A. Trap Bar Deadlift or Deadlift, 8-8 3 min – 4 reps @ 11×1 / 4 reps – touch and go
B. 4 Rounds:
3 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
125m Very Hard Ski Erg
(10 sec transition)
3 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
125m Very Hard Rowing
(10 sec transition)
Thursday
A1. Power Clean. Above Knee Hang Squat Clean, 1.1 x 5 sets, 10-15 sec – building
A2. Burpee Box Jumps, 5-12 fast / efficient reps x 5 sets, 90-120 sec
B1. Goblet Squat @ 20×1, 8 tough reps x 3 sets, 30 sec – tougher than last week
B2. Double OH KB Hold, 30 sec hold x 3 sets, 90-120 sec
C. 3 Rounds @ high effort
10 cal Echo Bike
30 alternating step-Ups onto 20/24” Box
Friday
A1. Weighted Strict Dip Cluster 2.2.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 8-10 reps / arm x 3 sets, rest as needed
B. 5 Rounds:
1-2 Wall Walk Progressions
10 Hollow Arch Swings
100ft Double KB Front Rack Carry
1:30 min
C. Erg / Mixed
3 min Bike Erg @ 85-90%
(Into..)
3 min @ 85-90%
20 Toes to Rings
10 Burpees
– 4 min Recovery –
3 min Rowing @ 85-90%
SandBag Clean Over Shoulder @ 80/100 – 3,3,3, etc
Push-Ups – 2,4,6, etc