Wk 3/4 – Mar. 20/2023
Monday
A. Close Grip Bench Press, 4 reps x 5 sets, 2-3 min b/t
B. 5 Rounds For Total Work Time:
30 sec Top of Ring Dip Hold / FLR on Rings
10 cal Ski Erg
30 Single Unders
– 1 min rest –
C1. Toes to Bar Work (Toes to Rings , etc) x 4 sets, 30-60 sec
C2. HSPU/HS Work x 4 sets, 60-90 sec * find approrpiate skill / drills.
D. Standing Ez Curl Barbell Bicep Curls or Standing Zottman Curls @ 20×0, 12-15 tough reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=wrjEdVZrkhk
*have clients share the bars if more than 2 in class
Tuesday
A. 2 Above Knee Hang Squat Snatch + 2 OHS x 5 sets, rest as needed
B 3 Rounds For Total Work Time
15 cal Echo Bike
12 Deadlifts
9 [3 Hang Power Clean + 3 Front Squat + 3 Push Jerks]
– 2 min rest –
– Females – start @ 55lbs + 10lbs per set
– Males – start @ 75lbs + 10lbs per set
C. EMOM x 12-15 minutes:
1st – 6-8 L arm Hang DB Power Snatch @ heavy
2nd – 6-8 R arm Hang DB Power Snatch @ heavy
3rd – 30 Anchored Sit-Ups
Wednesday
A. Barbell Romanian Deadlift @ 40×1, 6 reps x 4 sets, rest as needed – from a rack, plates dont touch floor / encourage straps
B. 2 Rounds:
5 min Bike Erg:
3 min @ 5/10
2 min @ 9/10
(Into…)
5 min Ski Erg
3 min @ 5/10
2 min @ 9/10
C. 10 min @ 85-90%
300 Single Under Skipping
50 cal Rowing
25 Burpees to Pullup Bar Touch
AMRAP Rowing in time remaining
Thursday
A. Push Press @ 11×1, 4 reps x 5 sets, 3 min
B. 10 Rounds:
1 min [1 RC + 3-7 Push-Ups + AMRAP Easy Ski]
C1. Strict Pullup Work x 4 sets, 30-60 sec
C2. Ring Dip/Strict DIp/Push-Up work x 4 sets, 60-90 sec
D. EMOM x 12 minutes
1st – 30 sec Double Under Practice
2nd – 6-8 Snatch Grip Barbell Bent Over Rows @ 20×1
3rd – 8-15 V-Ups
Friday
A. 3 Power Clean + 2 Split Jerk x 5 sets, rest as needed
B. 3 Rounds For Total Work Time
22 Wall Balls @ 15/20lbs to 9/10ft
22 cal Bike Erg
11 Hang Power Snatch @ 45-65lbs
11 Lateral Barbell Burpee
– 2 min rest –
C. Goblet Squat @ 40×1, 6 tough reps x 5 sets, rest as needed
D. SandBag Clean Over Shoulder @ Heavy, 60 sec AMRAP x 2 sets, 2 min b/t sets