Wk 1/4 – Mar. 6/2023
Monday
A. Close Grip Bench, 6-6-6, 2-3 min b/t – all tough sets
B. EMOM x 10 minutes
1st – 3 cal Ski Erg + 10-15 sec Top of Ring Dip Hold
2nd – 5 Box Jumps onto 20/24” Box + 10-15 sec Top of Ring Dip Hold
C1. Toes to Bar Work x 3 sets, 30-60 sec
C2. Wall Walks, 1-5 fast reps x 3 sets, 30-60 sec
C3. Double Under Practice, 30-60 sec x 3 sets, 90 sec
D1. Seated DB Hammer Curls @ 20×0, 12-15 tough reps x 3 sets, 1 min
D2. Arm Supported DB Tricep Ext @ 20×0, 12-15 tough reps per arm x 3 sets, 30-60 sec b/t arms – https://www.youtube.com/watch?v=GjGIWxv_HL8
Tuesday
A. 1 Power Snatch + 1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS x 5 sets, rest as needed
B. 3 sets – fast
5 Power Cleans – singles – moderate to challenging sets
5 Lateral Barbell Burpees
1:30 min rest
C. 3 Rounds For Time:
15 Wall Balls @ 15/20lbs to 9/10ft
12 KBS @ 16/24kg
9 cal Ski Erg
1 min rest
Wednesday
A. Barbell Romanian Deadlift @ 40×1, 10 reps x 3 sets, rest as needed – from a rack, plates dont touch floor / encourage straps
B. Bike Erg, 10 min:
6 min @ 5/10 Effort
1 min @ 7/10 Effort
1 min @ 9/10 Effort
1 min @ 5/10 Effort
1 min @ 9/10 Effort
C. Ski Erg, 10 min:
6 min @ 5/10 Effort
1 min @ 7/10 Effort
1 min @ 9/10 Effort
1 min @ 5/10 Effort
1 min @ 9/10 Effort
D. 10 min @ 85-90%
250m Rowing
10 x 25ft Shuttle Running
Thursday
A. Push Press @ 11×1, 6-6-6, 3 min
B. EMOM x 10 minutes
1st – 3 Bar Facing Burpees + 1 Rope Climb / 5 Ring Row
2nd – 3 Bar Facing Burpees + 5 Pendlay Rows @ tough
C1. Strict Pronated Pullup, 5-10 reps or Pronated Negative Work x 3 sets, 30-60 sec
C2. Ring Dip/Strict Dip/Push-Up Work x 3 sets, 30-60 sec
C3. Double Under Practice, 30-60 sec x 3 sets, 90 sec
D. Snatch Grip Barbell Bent Over Rows @ 20×1, 10 tough reps x 3 sets, 2 min
Friday
A. 1 Power Clean + 1 Below Knee Hang Power Clean + 1 Above Knee Hang Power Clean x 5 sets, rest as needed
B. 3 sets – fast
3 Hang Power Snatch @ Easy to Moderate
6-10 Alternating Overhead Barbell Reverse Lunge – same load/same grip as Hang Power Snatch
1:30 min rest
C. Goblet Squat @ 40×1, 10 tough reps x 3 sets, rest as needed
D. 5 Rounds @ high effort
30 sec SandBag Clean Over Shoulder
30 sec rest
30 sec Echo Bike
30 sec rest