Wk 4/4 – April. 24/2023
Monday
10 min Echo Bike @ 5/10 Effort
(Into…)
20 min @ 85-90%
2,000m Rowing
100 Burpees – no jump @ top
AMRAP Double Unders / Single Unders in time remaining
(Into…)
10 min Echo Bike @ 5/10 Effort
Tuesday
A. 1 Squat Snatch + 1 OHS per min x 10 minutes – 5 min @ light ->moderate / 5 min building up
B1. Press @ 11×1, 3 tough reps x 3 sets, rest as needed
B2. Rope Climbs, 1-5 reps x 3 sets, rest as needed
C. EMOM x 16-20 minutes @ high effort
1st – 5 Box Jumps onto 20/24” Box + 5 L arm DB Push Jerks @ 35/50lbs
2nd – 5 cal Ski Erg + 5 R arm DB Push Jerks @ 35/50lbs
Wednesday
A. Back Squat, work to a challenging set of 6 – must be completed under 35 sec
B. Warm-Up/Prep
C. 1,000m Bike Erg For Time (full effort / test)
D1. Weighted Hip Extension on GHD, 8-12 reps x 3 sets, rest as needed
D2. Russian KBS, 15 tough reps x 3 sets, rest as needed
E. FLR on Rings, AMSAP x 1 set
Thursday
A. Warm-Up/Prep
B. 15 Rounds:
5 cal Echo Bike
100m Ski Erg
5 cal Echo Bike
8 Air Squats
30-90 sec rest
* Rounds 1,2,3, – Easy
* Rounds 4 – Moderate
*Round 5 – Hard
__________
Repeat 2 more x
Friday
A. 1 Above Knee Hang Power Clean x 5 sets, rest as needed
B. EMOM x 10 minutes
1st – HSPU Practice
2nd – Toes to Bar Practice
C. For Time:
100 Single Unders
30 Lateral Step-Overs @ 20/24” Box – no load
30 Double KB Deadlifts @ 35/50/hand
– 2 min rest –
100 Single Unders
30 Lateral Step-Overs @ 20/24” Box – no load
30 Double KB Deadlifts @ 35/50/hand