Wk 3/4 – April. 17/2023
Monday
10 min Erg @ 5/10 Effort
(Into…)
20 min @ 85-90%
80/100 cal Rowing
500ft Farmer Carry @ 45/75/hand – must be in 100ft unbroken sets
500ft SandBag Carry @ 100/150lbs – must in 100ft unbroken sets
(Into…)
10 min Erg @ 5/10 Effort
Tuesday
A. 1 Power Snatch + 2 OHS per min x 10 minutes – 5 min @ light ->moderate / 5 min building up
B1. Press @ 11×1, 5 tough reps x 3 sets, rest as needed
B2. Rope Climbs, 1-3 reps x 3 sets, rest as needed *good opportunity for you Joey to teach some clamping / practice for clients
C. EMOM x 16-20 minutes @ high effort
1st – 5 Toes to Bar + 3-5 Burpees
2nd – 8/10 cal Ski Erg/Bike Erg
3rd – 5 Pullups + 3-5 Burpees
4th – 8/10 cal Ski Erg/Bike Erg
Wednesday
A. Back Squat, work to a challenging set of 9 – (must be completed under 40 sec)
B. 3 sets:
200m Bike Erg @ VERY HARD EFFORT
(Into..)
100ft Sled Push (@ challenging load)
2-3 min rest
C. For Time:
Echo Bike Cals – 5,10,15,20
Unbroken DB Thrusters @ 20/35/hand -3,6,9,12
*10 min time CAP
*if cant do thruster unbroken / 10 burpee penalty for every break after completed workout*
D. V-Ups or Medball V-Ups, 20-30 sec per min x 5 minutes – https://www.youtube.com/watch?v=aYjoBpwJiv8
Thursday
A. Warm-Up/Prep
B. 12 Rounds:
250m Rowing
5 cal Ski Erg
5 Bar Facing Burpees
30-60 sec rest
* Rounds 1,2,3 – Very Easy
* Round 4,5 – Moderate
* Round 6 – Hard
_______
* Repeat
Friday
A. 2 Above Knee Hang Power Clean x 5 sets, rest as needed
B. 4-5 Rounds:
1 min Echo Bike @ Easy
30 sec AMRAP Push-Ups
C. 10 min @ Easy
10 cal Bike Erg
20-30 sec HSPU Practice
20-30 sec Cross Over Practice / DU Practice
20-30 sec Toes to Bar Practice
D. For Time:
20 x 25ft Shuttle Running
100ft Walking Lunges
40 Alternating Step-Up onto 20/24” Box
100ft Walking Lunges
20 x 25ft Shuttle Running