Wk 3/4 – May. 15/2023
Monday
A. Warm-Up/Prep
B. 3-4 Rounds of:
400m Rowing/Ski Erg
200-400m Running
C1. Push Press @ 10×1, 6 touch and go reps x 3 sets, rest as needed
C2. Double KB Gorilla Rows @ 20×0, 10-16 alternating reps x 3 sets, rest as needed – https://www.youtube.com/watch?v=Ln1j7lm6SrE
D. Skills, EMOM x 12-16 minutes
1st – 20-30 sec Toes to Bar/Tes to Rings / Progressions
2nd – 20-30 sec Double Unders
3rd – 8-10 L arm DB Row
4th – 8-10 R arm DB Row
Tuesday
A. Deadlift, 4 reps x 4 sets, 3 min – 2 reps @ 11×1 / 2 rep @ touch and go – tough sets
B. Every 1:30 min x 10 sets
5 Box Jump onto 20/24” Box + 1 Squat Snatch – building in load
C. 3 sets:
100m Running
10 Burpees
100ft Walking Lunges
100ft SandBag Carry @ 100lbs
2 min rest
Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 7/9 cal Echo Bike
2nd – 5 Wall Balls @ 15/20lbs to 9ft + 5 L arm Hang KB Snatch @ 35/53lbs
3rd – 8/10 cal Bike Erg
4th – 5 Wall Balls @ 15/20lbs to 9ft + 5 R arm Hang KB Snatch @ 35/53lbs
5th – 8/10 cal Ski Erg
6th – 3-5 Tire Flips
C. 3 Rounds @ Moderate
500m Rowing
100m unbroken Farmer Carry @ 35/50lbs
Thursday
A. Warm-Up/Prep
B. 3-4 Rounds of:
200–400m Running
12-16 Alternating Step-Ups onto 20/24” Box
C. 3 Rounds For Time:
10 Alternating DB Power Snatch @ 35/50lbs
10 Kipping Pullups
D. 3 sets:
10 Pendlay Rows @ 20×1
10-15 Push-Ups
2 min rest
Friday
A. Front Squat, 4 reps x 4 sets, 3 min – 2 reps @ 40×1 / 2 reps @ 20×1
B. Every 1:30 min x 10 sets
5 Bar Facing Burpees + 1 Squat Clean – building in weight
C1. Barbell Hip Thrust, 10 tough reps x 3 sets, 30-60 sec
C2. Double KB Front Rack Carry, 100ft tough x 3 sets, 90-120 sec
D. Sled Push, 100ft tough every 2 min x 5 sets