Wk 2/4 – Oct. 23/2023
Monday
A. 20 min Rowing – Easy Effort
@ minutes – 2,4,6,8,10 – get off and perform 20-30 sec Top of Ring Dip Hold
@ minutes – 12,14,16,18,20 – get off and perform 2-5 Strict Pronated Pull-Ups
*move quick on transitions
B1. Close Grip Bench Press @ 20×1, 5 tough reps x4 4 sets, 1 min
B2. One Arm DB Row @ 20×1, 8-10 / arm x 4 sets, 30-60 sec b/t arms
C. 3 Rounds For Time:
15/20 cal Ski Erg
20 V-Ups – ensure feet/hands touch floor and hands make contact on feet above head
Tuesday
A. 1 Power Snatch + 1 Snatch Balance + 1 OHS per min x 12 minutes – same or build from last week
B. Snatch Pull, 5 reps x 3 sets, 2 min (start @ 95-105% of best snatch/can build as you go – slightly higher load than last week) – remember, set up as normal, and the focus should be legs and hip extension – THEN arms finish – think high elbows / finish with the elbows in extension – https://www.youtube.com/watch?v=G1QygZ3Kd3w
C1. Paused Deadlift @ 11×1, 5 reps x 3 sets, 1 min – start @ 65-70% of 1RM – pause @ knee every rep / reset b/t reps off the floor
C2. Walk in High Box Jump, 6-8 reps x 3 sets, 2-3 min
D. 2 Rounds For Total Work Time:
18/25 cal EchoBike
25 Left Arm DB Hang Power Clean and Overhead @ 35/50lb
18/25 cal EchoBike
25 Right Arm DB Hang Power Clean and Overhead @ 35/50lb
Wednesday
A. Warm-Up/Prep
B. 10 sets @ high repeatable effort
10 cal Rowing/Ski/Bike Erg
10 KBS @ 35/53lbs
10 Air Squats
10 Box Jump Overs @ 20/24” Box
2 min Rest
*Mix and Match Work Order Per Set
Thursday
A. Warm-Up/Prep
B. For Time:
50 Double Unders
21 Toes to Rings
4 Wall Walks
40 Double Unders
15 Toes to Rings
3 Wall Walks
30 Double Uners
9 Toes to Rings
2 Wall Walks
20 Double Unders
3 Toes to Rings
1 Wall Walk
10 Double Unders
C1. Seated DB Press @ 11×1, 7-8 tough reps x 4 sets, 1 min
C2. Sled Pull with Pulling Rope, 50ft TOUGH x 4 sets, 1 min
D. Alternating DB Bicep Curls, 20 alternating reps x 3 sets, 2 min – tough sets, control the eccentric
E. Tall Kneeling Banded Tricep Press Downs, accumulate 75 TOUGH reps
Friday
A. 1 Clean Pull + 1 Floating Squat Clean + 1 Paused Split Jerk @ light per min x 5 minutes
B. 1 Clean Pull + 1 Floating Squat Clean + 1 Split Jerk, work to a challenging set
C1. Back Squat @ 40×1, 5 reps x 3 sets, 30-60 sec
C2. Rotational MedBall Slams, 12 Powerful reps x 3 sets, 3 min
D. Increasing until failure:
2 min [10 Burpees to Pull-Up Bar Touch + 10 cal Ski Erg]
1 min rest
2 min [10 Burpees to Pull-Up Bar Touch + 11 cal Ski Erg]
1 min rest
2 min [10 Burpees to Pull-Up Bar Touch + 12 cal Ski Erg]
1 min rest
…..etc