Wk 2/4 – Feb. 13/2023
Monday
A. 1 Squat Snatch + 1 Hi-Hang Squat Snatch + 1 OHS x 9 sets, rest as needed – 5 sets @ light – > Moderate / 4 sets @ tougher
B. Deadlift @ 11×1, work to a challenging set of 3
C. Deadlift, 10 reps @ 72-80% of B x 2 sets, 3 min – touch and go
D. Seated Box Jump, 1 rep every 15 sec x 6 minutes – Moderate Height but focus on landing as high as possible on box
E. Ski erg, 150m ALL OUT every 2-2:30 min x 7 sets
Tuesday
A. 20 min @ 85-90%
10 Box Jumps onto 20/24” Box
2 Wall Walks
10 cal Echo Bike
5 Lateral Double Jump Burpees Over Hurdle
B1. Press @ 11×1, 3-4 tough reps x 5 sets, 1 min
B2. Pullup Progression x 5 sets, 1 min
C. 50 Anchored Sit-Ups For Time
Wednesday
A. Warm-Up/Prep
B. 5 Rounds @ Moderate
2 min Rowing
2 min Bike Erg
– No Rest –
C. Single Arm OH DB Carry, 50ft tough per arm x 5 sets, 30 sec b/t arms
D. 4 Rounds @ Hard Effort
1:30 min Ski Erg
1:30 min Echo Bike
2 min rest
E. SandBag Carry, 200ft x 3 sets, 1 min
Thursday
A. 1 Power Clean + 1 Split Jerk + 1 Front Squat + 1 Split Jerk x 5 sets, rest as needed – start light – > finish tougher
B. Back Squat, work to a tough set of 5
C. Back Squat, 10 reps @ 65-70% x 1 set – squat fast / no pause @ the top
D. EMOM x 10 minutes
1st – 10-12 Lateral Single leg Jumps – [alternate]
2nd – 50ft fast Sled Push – moderate load / very high speed /sprint
E. Barbell Good Morning @ 20×1, 5-7 moderate reps x 3 sets, 2 min
Friday
A. Warm-Up/Prep
B. 5 Rounds For Time:
10 DB Facing Burpee
10 Alternating DB Power Snatch @ 35/50lbs
10 cal Ski Erg
*15 min Time Cap
C1. Standing DB Strict Press @ 40×0, 8-12 reps @ tempo x 5 sets, rest as needed
C2. Supinated Grip Ring Rows @ 40×0, 8-12 reps @ tempo x 5 sets, rest as needed