Wk 4/4 – Aug. 14/2023
Monday
A. EMOM x 20 minutes @ high effort
1st – 4 Toes to Bar + 4 Burpees
2nd – 8/10 cal Rowing
3rd – 4 Pull-Ups + 4 Burpees
4th – 8/10 cal Rowing
B1. Half-Kneeling Landmine Press @ 11×1, 6-8 reps/arm x 4 sets, rest as needed
B2. One Arm DB Row @ 20×1, 8-10/arm x 4 sets, rest as needed b/t
C. 3 Rounds For Time:
1 min unbroken Front Bridge
20 Alternating KB Gorilla Rows @ 35/53/hand
* 8 min Time Cap
Tuesday
A. 1 Snatch Pull + 1 Squat Snatch x 6 sets, rest as needed
B. 1 Clean Pull + 1 Squat Clean + 1 Split Jerk x 6 sets, rest as needed
C. 3 Rounds For Time:
200m Running
10 Hang Power Snatch @ 55/75lbs
– 1 min rest –
D. 3 Rounds For Time:
250m Ski Erg
10 Hang Power Clean @ 95/135lbs
– 1 min rest –
Wednesday
A. Warm-Up/Prep
B. For Time:
1km Run
1km Rowing
1.5 mile Echo Bike
C. EMOM x 12-20 minutes
1st – 7-9 L arm DB RDL @ 20×1
2nd – 30 sec Wall Sit
3rd – 7-9 R arm DB RDL @ 20×1
4th – 10-16 Single Leg Alternating Glute Bridge
Thursday
A. EMOM until failure:
1st – 3 cal Ski Erg + 1 Strict Pronated Pullup
2nd – 3 cal Ski Erg + 2 Strict Pronated Pullup
3rd – 3 cal Ski Erg + 3 Strict Pronated Pullup
…..last minute get as minute reps as you possibly can
A. Scaled (for people that cant do a strict pullup) EMOM x 10 minutes
1st – Pullup Work
2nd – 30-45 sec FLR On Rings
B1. Flat DB Bench Press @ 20×1, 5-8 reps x 5 sets, rest as needed
B2. Pendlay Rows @ 11×0, 8-10 tough reps x 5 sets, rest as needed
C. 10 Rounds For Time:
1 Wall Walk
1 Rope Climb to 15ft
30 sec rest
Friday
A. 2 Rounds – Easy
200m Running
10-15 Sumo Stance Barbell Good Morning
10 Paused Air Squats
B. Back Squat @ 20×1, 3 reps x 3 sets, 3 min
C. 3 Rounds @ high effort
30 sec Echo Bike
30 sec Power Cleans @ 95/135lbs
60 sec rest
30 sec Ski Erg
30 sec Bar Facing Burpees
60 sec rest
30 sec Rowing
30 sec Box Jumps onto 20/24” Box – Step Down
60 sec rest