Wk 2/4 – Nov. 20/2023
Monday
A. 3 sets:
1 min Ski Erg / Row – Easy
Toes to Bar Work
1 min Ski Erg / Row – Easy
Kipping Pull-Work
1 min rest
B. For Time:
Wall Walks – 6-4-2
DB Pendlay Row @ 35/50lbs/hand – 21-15-9
C1. Flat DB Bench Press @ 20×1, 10-12 tough reps x 4 sets, 1:30 min – tough!
C2. Sled Pull with Pulling Rope , 50ft tough x 4 sets, 1;30 min
D. 5 Rounds For Max Reps
1 min [8/10 cal Ski Erg or Row + AMRAP V-Ups in time remaining]
1 min rest
E. Seated DB Powell Raises @ 20×0, 10-12/arm x 3 sets, rest as needed – https://www.youtube.com/shorts/z5c1NdOGOe0
Tuesday
A. 1 Snatch Pull + 1 Below Knee Hang Snatch Pull + 1 Below Knee Hang Power Snatch + 1 OHS x 7 sets, rest as needed
B. 1 Clean Pull + 1 Below Knee Hang Clean Pull + 1 Below Knee Hang Squat Clean + 1 Split Jerk x 7 sets, rest as needed
C. Barbell Split Squats, 6-7 reps per leg x 3 sets, 1 min b/t legs
D. Clean Pull, 4 reps x 3 sets, 2-3 min – start @ 95-105% of best clean or tougher than last week
E. 3 Rounds @ high effort
30 sec KBS @ 35/53lbs
30 sec rest
30 sec Lateral Burpees over KB
30 sec rest
30 sec Goblet Squat @ 35/53lbs
30 sec rest
Wednesday
A1. Seated Barbell Press @ 11×1, 6-7 tough reps x 4 sets, 10 sec
A2. Rope Climbs, 1-3 reps x 4 sets, 1:30 min
B. 3 Rounds:
10 min [Pick 1 Erg – Row / Ski or Echo]
5 min @ 5/10
3 min @ 7/10
2 min @ 9/10
1 min Rest
Thursday
A1. Lateral Single Leg Jumps, 10 reps x 4 sets, 30 sec – https://www.youtube.com/watch?v=Xz27DudBfSs
A2. Single Leg Box Jump, 5 reps per leg x 4 sets, 30 sec – practice regular box jump as scale – do this to a lower box
A3. 50ft Sled Push Sprint x 4 sets, 2 min – Moderate load – FAST Sprint
B. EMOM x 10 minutes
1st – 5-10 Box Jumps onto tough Height
2nd – 12 sec ALL OUT Ski Erg
C. Alternating Single Leg Barbell Romanian Deadlift @ 40×1, 10 reps x 3 sets, 2-3 min – similar to last week!
D. 3 Rounds For Time:
30 Air Squats
10 Double Hang KB Clean to OH @ 35/53/hand
Friday
A. Warm-Up/Prep/Set-Up
B. 10 min Ski /Row / Bike Erg / Echo Bike – Easy
(Into…)
20 min @ 85-90%
350/400m Ski Erg or Rowing
10 Push-Ups
10 Kipping Pull-Ups
(Into…)
10 min Ski / Row / Bike Erg / Echo Bike- Easy