Wk 3/4 – Feb. 19/2024
Monday – Open Gym
A. 2-3 Rounds – Easy
1,000m Bike Erg
100ft Walking Lunges – no load
B. Double Overhand No Hook Grip Deadlift @ 11×1, 3 reps per min x 6 minutes – all @ 65-80% of 1RM
C. 5 sets @ high effort
10 cal Rowing
10 KBS @ 35/53lbs – overhead
10 Wall Balls @ 15/20lbs to 10/10ft
10 Burpees – no jump @ top
2 min rest
*mix and match work order per set
Tuesday
A. 2 Above Knee Hang Squat Snatch every 60-90 sec x 10 sets
B. 5 sets – fast
10 cal Rowing/Ski Erg
10 V-Ups
10 Push Jerks @ 75/115lbs
1 min rest
C. Close Grip Bench Press @ 20×1, 6 tough reps x 5 sets, 2-3 min
D. Pendlay Rows @ 40×1, 4 reps per min x 6 minutes
Wednesday
A1. Sled Pull with Pulling Rope, 25ft tough x 6 sets, rest as needed – heavier than previous weeks
A2. Strict Press @ 11×1, 3-4 reps x 6 sets, rest as needed
B. 10 Rounds For Time:
10 cal Bike/Row
10 Alternating Step-Up onto 20/24” Box
100ft SandBag Carry @ 100/150lbs
Thursday
A. 1 Above Knee Hang Squat Clean + 1 Split Jerk every 60-90 sec x 10 sets – building
B. EMOM x 10 minutes @ high effort
1st – 2 Above Knee Hang Squat Snatch + 2 OHS @ tough
2nd – 5-10 Kipping Pull-Ups (negatives/hollow arch swings, etc)
C. EMOM x 10 minutes
1st – 10-15 sec L-Sit Progression
2nd – 10 tough DB RDL @ 20×0
D. GHD Sit-Up, 5-10 reps x 3 sets, rest as needed or Anchored Reverse Crunch, 15-20 reps x 3 sets, rest as needed
Friday
A. Warm-Up/Prep
B. 18.1 – 20 min AMRAP
8 Toes to Bar
10 Hang DB Power Clean to OH @ 35/50lbs (5/arm)
12/14 cal Rowing
C. RNT DB Reverse Lunge, 10/leg x 3 sets, rest as needed
D. Russian KBS, 10 tough reps x 5 sets, 1 min – go heavier than you have!