Wk 2/4 – July. 31/2023
Monday
A. Every 1:30 min x 15 sets @ high effort
Set 1 – 8/10 cal Echo Bike + 5-7 Toes to Bar
Set 2 – 8/10 cal Ski Erg + 5-7 Kipping Pullups
Set 3 – 10 Box Jumps onto 20/24” Box + 1-2 Wall Walks
B1. Half-Kneeling Landmine Press @ 11×1, 8-10/arm x 3 sets, rest as needed
B2. Sled Pull with Pulling Rope, 100ft/75ft/50ft, rest as needed – increasing load
C. EMOM x 10 minutes
1st – 30-45 sec FLR on Rings
2nd – 8-10 Seated DB Hammer Curls
Tuesday
A. 1 Snatch Pull + 1 Below Knee Hang Power Snatch + 1 Below Knee Hang Squat Snatch x 5-7 sets, rest as needed – building as technique allows
B. 1 Clean Pull + 1 Below Knee Hang Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5-7 sets, rest as needed – building as technique allows
C. 5 Rounds For Max Reps
1 min [5 Hang Power Snatch @ 65/95lbs + 10 Lateral Barbell Burpees + AMRAP Hang Power Snatch in time remaining]
1 min rest
D. 5 Rounds For Max Reps
1 min [100m Running + 15 Wall Balls @ 15/20lbs to 9/10ft + AMRAP Power Cleans @ 95/135lbs in time remaining]
1 min rest
Wednesday
A. Warm-Up/Prep
B. 2 Rounds:
Running:
400m Running @ Easy
200m Running @ 9/10
1 min rest –
Rowing:
500m Rowing @ Easy
250m Rowing @ 9/10
1 min rest –
Echo Bike:
.7/.8 mile Echo Bike @ Easy
.4/.5 mile Echo Bike – @ 9/10
1 min rest –
C. EMOM x 20 minutes
1st – 20 sec L Leg Rear Elevated Split Squat – no load
2nd – 100ft L arm OH DB/KB Carry @ tough
3rd – 20 sec R Leg Rear Elevated Split Squat – no load
4th – 100ft R arm OH DB/KB Carry @ tough
Thursday
A. 5 sets @ high effort
150m Ski Erg
10 Push-Ups
5 Strict Pronated Pullups
1 min rest
B1. Strict Pullup Work x 4 sets, rest as needed
B2. Strict Dip work x 4 sets, rest as needed
C. 3-5 Rounds:
100m unbroken L arm Farmer Carry with DB – tough
10-15 L arm Banded Tricep Press Downs
rest as needed –
100m unbroken R arm Farmer Carry with DB – tough
10-15 R arm Banded Tricep Press Downs
rest as needed –
Friday
A. 3 Rounds – Easy
500m Bike Erg / 250m Row
30 sec Bottom Of Squat Hold – can use assistance as needed
6-10 SandBag Deadlifts @ light
B. Back Squat @ 20×1, 5 reps x 3 sets, 3 min
C. 5 Rounds @ high effort
30 sec Bar Facing Burpees
30 sec rest
30 sec Deadlifts 95/135lbs
30 sec rest
30 sec Ski Erg
30 sec rest
30 sec Push Jerks @ 65/95lbs
30 sec rest
*can have clients wave / share the two barbells