Wk 3/4 – Aug. 7/2023
Monday – Partner Fun
A. 6 Rounds Total [3 sets Each] – You Go / I Go
20 Double Unders
5 Toes to Bar
2 SandBag Clean Over Shoulder @ 100/150lbs
B. 3 Rounds – For Max Reps – [Use Erg 1 Here)
30 sec Erg – P1
30 sec Erg – P2
30 sec Hang Power Clean @ 75/115lbs – P1
30 sec Hang Power Clean @ 75/115lbs – P2
30 sec Burpees – P1
30 sec Burpees – P2
+
1 min rest
+
2 Rounds – For Max Reps (Use Erg 2 Here)
60 sec Erg – P1
60 sec Erg – P2
60 sec Wall Balls @ 15/20lbs to 9/10ft – P1
60 sec Wall Balls @ 15/20lbs to 9/10ft – P2
+
1 min rest
+
1 Round – For Max Reps [Alternate Erg 1/2 Here)
45 sec Erg – P1
45 sec KBS @ 16/24kg – P1
45 sec Erg – P2
45 sec KBS @ 16/24kg – P2
45 sec Erg – P1
45 sec Air Squat – P1
45 sec Erg – P2
45 sec Air Squat – P2
*Two Ergs for this piece (either Bike Erg/Ski/Row)
Tuesday
A. 1 Snatch Pull to Hold in Ext + 1 Above Knee Hang Squat Snatch + 1 OHS x 5 sets, rest as needed
B. 1 Clean Pull to Hold in Ext + 1 Above Knee Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed
C. 10 sets:
5 Box Jumps onto 20/24” Box
1 Squat Snatch @ Moderate
30 sec rest
D. 10 sets:
5 cal Ski Erg
1 Squat Clean @ Moderate
30 sec rest
Wednesday
A. Warm-Up/Prep
B. 2 Rounds:
Running:
400m Running – Easy
400m Running – Harder
– 1-2 min Rest –
Rowing:
500m Rowing – Easy
500m Rowing – Harder
– 1-2 min Rest –
Echo Bike
.7/.8 mile Echo Bike – Easy
.7/.8 mile Echo Bike – Harder
– 1-2 min Rest –
C. EMOM x 10 minutes
1st – 10 Single Leg Alternating DB RDL @ 20×0
2nd – 30 sec Wall Sit
*IF Time For C
Thursday
A. 10 sets @ high effort
15 Double Unders
3 Strict Pronated Pullups
1 Wall Walk
30 sec rest
B1. Medium Incline DB Bench Press @ 20×1, 10 tough reps x 4 sets, rest as needed
B2. DB Pendlay Row @ 20×1, 10-12 reps x 4 sets, rest as needed
C. For Time:
Toes to Rings – 9-8-7-6-5-4-3-2-1
Box Jump Overs @ 24/30” Box – 3-3-3-3-3-3-3-3-3
D1. Banded Bicep Curls, 25-30 reps x 2 sets, 1min
D2. Banded Tricep Press Downs, 25-30 reps x 2 sets, 1 min
Friday
A. 2 Rounds – Easy
200m Running
10 L Leg Wall Assisted RDL – no load
10 R Leg Wall Assisted RDL – no load
10 Paused Air Squats
B. Back Squat @ 20×1, 4 reps x 3 sets, 3 min
C. 3 Rounds @ high effort
60 sec Echo Bike
60 sec rest
30 sec Power Clean @ 65/95lbs
30 sec Deadlifts @ 65/95lbs
60 sec rest
60 sec Bar Facing Burpees
60 sec rest