Wk 4/4 – May. 22/2023
Monday
*Open Gym*
Tuesday
A. Deadlift, 3 reps x 5 sets, 3 min – 2 reps @ 11×1 / 1 rep TNG
B. 10 sets:
6 Single Leg Alternating Lateral Jumps – (hard effort)
1 Squat Snatch + 1 OHS
60-90 sec rest
C. For Time:
50 Air Squats
100ft SandBag Carry @ 100/150lbs
30 Air Squats
100ft SandBag Carry @ 100/150lbs
10 Air Squats
100ft SandBag Carry @ 100/150lbs
Wednesday
A. Warm-Up/Prep
B. EMOM x 30 minutes @ high effort
1st – 8/10 cal Rowing
2nd – 8/10 cal Ski Erg
3rd – 8/10 cal Rowing
4th – 15 Russian KBS @ 16/24kg
5th – 50 Single Unders
* Wave all concept 2 machines with a partner or partners (up to 3 people)
C. 12-15 min @ Moderate
200-400m Easy Running
30-60 sec FLR on Rings
Thursday
A. Warm-Up/Prep
B. 1-2km Running
(1km Running – is to town tire parking lot and back to sws)
(2km running is the entire circle around by /past John deere/southwest chev/around by subway/back to sws)
C. 3 Rounds For Max Reps
3 min [10 Burpees over 20” Box + 10 Alternating DB Power Snatch @ 35/50lbs + AMRAP DU’s in time remaining]
2 min Rest
D1. Pendlay Rows @ 20×1, 7-8 reps x 3-5 sets, 1 min
D2. Flat DB Bench Press, 8-10 tough reps x 3-5 sets 1 min
Friday
A. Front Squat, 3 reps x 5 sets, 3 min – 2 reps @ 40×1, 1 rep @ 20×1
B. 10 sets:
4 Pogo Burpees
1 Power Clean + 1 Hang Squat Clean – building in weight
60-90 sec rest
C1. Weighted Single Leg Glute Bridge, 10 reps per leg x 5 sets, rest as needed b/t legs
C2. Sled Push, 100ft tough x 5 sets, rest as needed