Wk 1/4 – April. 3/2023
Monday
10 min Erg @ 5/10 Effort
(Into….)
20 min @ 85-90%
15 cal Rowing
12 KBS @ 16/24kg
9 Wall Balls @ 15/20lbs to 9/10ft
(Into…)
10 min Erg @ 5/10 Effort
*have two different ergs for this (1 for easy 10 min work & 1 rower for amrap)
Tuesday
A. 1 Halting Snatch Deadlift + 1 Floating Power Snatch + 1 Floating Squat Snatch x 7 sets, rest as needed – good technical working sets
B1. Flat DB Bench Press @ 40×0, 10 tough reps x 3 sets, rest as needed
B2. Sled Pull with Pulling Rope – 100ft / 50ft /25ft x 3 sets, rest as needed *increasing load as distance decreases
C. EMOM x 20 minutes:
1st – 8-12 cal Ski Erg @ high effort
2nd – 30 sec Toes to Bar Drills
3rd – 8-12 cal Bike Erg @ high effort
4th – 30 sec Push-Up/HSPU/Wall Walk Work
*Coach Joey will prescribe appropriate gymnastic training
Wednesday
A. Back Squat, work to a challenging set of 15 reps (must be completed under 50 sec)
B. 3 sets:
15 tough DB RDL @ 20×0
(10 sec rest)
100ft heavy SandBag Carry
(120 sec rest)
C. 3 Rounds For Time:
15/20 cal Echo Bike
50 Single Unders
100ft Double OH DB Carry @ 35/50/hand
*10 min time Cap
D. EMOM x 6-10 minutes
1st – 30 sec FLR on Rings
2nd – 30 sec Hamstring Walk-Outs – https://www.youtube.com/watch?v=gRqYP8gmW80
Thursday
A. 10 sets:
250m Ski Erg
250m Rowing
500m Bike Erg
60-120 sec rest
*Rounds 1,2,3 – Very Easy
Rounds 4,5 – Hard
Friday
– holiday –