Wk 2/4 – April. 8/2024
Monday
A. Warm-Up/Prep
B. 6 Rounds:
10/15 cal Row / Ski or Bike Erg
10 KBS @ 35/53lbs
10/15 cal Row / Ski or Bike Erg
10 Jumping Switch Lunges
– 1 min Rest –
* Rounds 1,2,3,4 – Easy to Moderate
* Round 5,6 – Hard!
C. 4 sets:
20-30 sec L arm OH KB Hold
20-30 sec Double Unders
20-30 sec rest
20-30 sec R arm OH KB Hold
20-30 sec Cross Over Single Unders
20-30 sec rest
Tuesday
A. Back Squat, work to a challenging set of 4
B. Back Squat, 4 reps @85-90% of A x 3 sets, 3 min
C. Bench Press, work to a challenging set of 6
D. Bench Press, 6 reps @ 85-90% of C x 3 sets, 2-3 min
E. 10———>1 For Time
Burpees
Kipping Pull-Up
Or
“Scale”
10——-> For Time
Burpees
Pendlay Row @ 55/75lbs
Wednesday
A. 1 Power Snatch + 1 Above Knee Hang Squat Snatch x 9 sets, rest as needed – 3 light / 3 moderate / 3 tougher
B. EMOM x 30 minutes @ high effort
1st – 30 sec Rowing
2nd – 30 sec Bike Erg
3rd – 30 sec Ski Erg
C. Side lying Leg Raises, 10-15/leg x 2-3 sets, rest as needed – https://www.youtube.com/watch?v=DA4FVJH2PnU
Thursday
A1. Hollow Arch Swings, 10-15 reps x 2 sets, 10-20 sec
A2. Strict Knees to Elbow / Chest, 5-10 reps x 2 sets, 10-20 sec
A3. Handstand Hold Against Wall, 15-30 sec x 2 sets, 10-20 sec
B. EMOM x 10 minutes
1st – Kipping Pull-Up Practice (coach will prescribe drill)
2nd – HSPU Practice (coach will prescribe drill)
C. For Time:
20 Toes to Bar
20 Dual Hang KB Clean to OH @ 20/35/hand
20 V-Ups
20 Dual Hang KB Snatch @ 20/35/hand
D1. Flat DB Bench Press, 12 tough reps x 4 sets, 1 min
D2. Seated DB Hammer Curls @ 20×0, 10-15 reps x 4 sets, 1 min
Friday
A. 1.1.1 Power Clean Cluster x 9 sets, rest as needed
B Back Rack Reverse Lunges, 10 alternating reps x 2 sets, rest as needed – from a rack
C. Alternating DB RDL, 20 alternating reps x 2 sets, rest as needed
D. 30-20-10 For Time
Rowing Cals
Wall Balls @ 15/20lbs to 9/10ft