Wk 3/4 = Oct. 30/2023
Monday
A. 20 min Ski or Rowing – Easy Effort
@ minutes – 5-10-15-20 – get off and perform 5-7 Strict Pronated Pull-Ups + 10-20 Push-Ups + 12-15 V-Ups
B1. Close Grip Bench Press @ 20×1, 4 tough reps x 5 sets, 1 min
B2. One Arm Db Row @ 20×1, 7-9 / arm x 5 sets, 30-60 sec b/t arms
C. 10 Rounds For Time:
5 cal Ski Erg
30 sec unbroken FLR on Rings
* 10 min Time Cap
Tuesday
A. 1 Floating Power Snatch + 1 OHS per min x 15 minutes – good technical sets / if feeling good, go up in load
B. Snatch Pull, 4 reps x 4 sets, 3 min – same ideas as previous weeks, maybe 100-110% of best snatch or 5-10lbs from previous weeks!
C1. Paused Deadlift @ 11×1, 4 reps x 4 sets, 1 min – start @ 68-75% of 1RM – pause @ every rep / reset b/t reps off the floor
C2. Walk In High Box Jump, 5-7 reps x 4 sets, 2-3 min
D. For Time:
15/20 cal Echo Bike
20 DB Step-Over 20/24″ with 1 DB 35/50lbs
15/20 cal Echo Bike
* 5 min Time Cap
Wednesday
A. Warm-Up/Prep
B. 7-8 sets @ high repeatable effort
[300m Rowing / 600m Bike Erg Buy In]
10 Burpees – no jump @ top
10 Alternating DB Power Snatch @ 35/50lbs
10 Wall Balls @ 15/20lbs to 9/10ft
3 min Rest
Thursday
A. Warm-Up/Prep
B. For Time:
20 L arm DB Shoulder to OH @ 25/40lbs
20 Toes to Bar
25 cal Ski Erg
20 Toes to Bar
20 R arm DB Shoulder to OH @ 25/40lbs
C1. Seated DB Press @ 11×1, 5-7 reps x 5 sets, 1 min
C2. Sled Pull with Pulling Rope, 50ft tough x 5 sets, 1 min
D. Alternating DB Bicep Curls, 100 tough reps (100 total)- in as little sets as possible
E. Arm Supported DB Tricep Ext @ 10×0, 10-12/arm x 3 sets, rest as needed
Friday
A. 3 slow Pull Squat Clean + 2 Split Jerks x 3 sets, 2 min – light Sts
B. 2 Squat Clean + 1 Split Jerk – work to ac challenging set – reset b/t reps off the floor
C1. Back Squat @ 40×1, 4 reps x 3 sets, 30-60 sec
C2. 1/2 Kneeling Rotational Medball Throw, 6-10/side x 3 sets, 30-60 sec b/t – https://www.youtube.com/shorts/NFpaw6kULeo
D. 8 min AMRAP
500m Ski Erg
500m Rowing
1,000m Bike Erg
AMRAP Burpees to Pull-Up Bar Touch
*wave this as needed / have all the machines set-up in order for the larger classes