Wk 4/4 – Jan. 30/2023
Monday
A1. 1 Above Knee Hang Squat Snatch x 5 sets, 10-30 sec
A2. Box Jump – Step Down, 20 reps x 5 sets, 2 min
B. Paused Front Squat. Front Squat 1.1 x 3 sets, 1-2 sec pause – building from last week
C. @ High Effort / Max Reps
2 min:
600/800m Bike Erg
AMRAP Hang Power Cleans @ 65/95lbs
(Into…)
2 min:
600/800m Bike Erg
AMRAP Hang Power Cleans @ 85/135lbs
(Into…)
2 min:
600/800m Bike Erg
AMRAP Hang Power Clean @ 105/155lbs
*depends how busy the classes are, COACH will change your weights for you 😉
D. Rear Elevated Split Squat, 30 sec per leg x 2 sets, 30-60 sec b/t legs – no load
Tuesday
A1. Weighted Pronated Hang from Pullup Bar, 15 sec / 15 sec rest / 15 sec x 3 sets, 30-60 sec
A2. Hollow Arch Swings, 6 slow/small / 10-20 sec rest / 6 fast/large x 3 sets, 30-60 sec
A3. Double KB Pendlay Rows @ 11×0,, 6-9 tough reps x 3 sets, 90-120 sec – build off last week!
B. 5 min AMRAP
– Push-Ups –
– old test / check old scores
C. For Time:
10 unbroken Toes to Rings
3 Wall Walks
25 cal Rowing
10 unbroken Toes to Rings
3 Wall Walks
25 cal Rowing
10 unbroken Toes to Rings
Wednesday
A. Trap Bar Deadlift or Deadlift, 4-4, 3 min – 2 reps @ 11×1 / 2 reps – tng
B. 2 Rounds:
5 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
175m Very Hard Ski Erg
(10 sec transition)
5 min Bike Erg / Echo Bike @ 5/10
(10 sec transition)
175m Very Hard Rowing
(10 sec transition)
Thursday
A1. Power Clean 1.1 x 5 sets, 10-15 sec – building from last week – 10 sec b/t 1.1
A2. Burpee Box Jumps, 6-15 fast efficient reps x 5 sets, 90-120 sec
B1. Double KB Front Squats @ 20×1, 4-6 tough reps x 3 sets, 60 sec
B2. Weighted Wall Sit, 20-45 sec x 3 sets, 90-120 sec *hold in Goblet, Weight Vest, or Weight Plate on Lap
C. 5 Rounds For Time
400m Rowing
100ft Walking Lunges – no load (25ft sections)
Friday
A1. Weighted Strict Dip Cluster 1.1.1 x 3 sets, rest as needed
A2. One Arm DB Rows, 4-7/arm x 3 sets, rest as needed
C. 3 Rounds:
AMSAP top of Ring Dip Hold / FLR on Rings
1-4 Rope Climbs / Rope Climb Practice
2 min rest
C. Erg / Mixed
3 min Ski Erg @ 85-90%
(Into..)
3 min @ 85-90%
12 Devils Press @ 35/50/hand
AMRAP Farmer Carry @ 35/50/hand in time remaining
– 4 min Recovery –
3 min Rowing @ 85-90%
(Into…)
3 min @ 85-90%
24 DB Step-Over 20/24” Box @ 25/40/hand
AMRAP Ski Erg in time remaining