Wk 3/4 – Sept. 2/2024
Monday – Open Gym
A. 1 Power Snatch + 1 Hang Squat Snatch x 5 sets, rest as needed – tough sets
B. EMOM x 5 minutes – fast
3 Lateral Burpees Over Bar + 1 Power Snatch + 1 OHS – @ Similar Load to A or Slightly Lighter
C. 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk x 5 sets, rest as needed – tough sets
D. EMOM x 5 minutes – fast
3 Lateral Burpees Over Bar + 1 Power Clean to OH – @ Similar Load to C or Slightly Lighter
E. Barbell Split Squat, 6 tough reps per leg x 3 sets, 1 min b/t legs
F. 3 Rounds For Time
21 Air Squats
15 Deadlifts – start @ Light + 0-10lbs per set
– 1 min rest
Tuesday
A. Bench Press, work to a tough set of 4 – one tough set / warm-up with a set of 2 reps – then go for it!
B1. Bench Press, 4 reps @ 85-90% of A x 4 sets, rest as needed
B2. Pull-Work (weighted, negatives, ring rows, etc) x 4 sets, rest as needed
C. 3 Rounds:
2:30 min [5-10 Toes to Bar/Toes To Rings/Hollow Arch Swings + AMRAP Easy Row or Ski Erg]
(Into….)
2:30 min [5-10 HSPU/Push-Ups + AMRAP Easy Row or Ski Erg]
D. 400m Farmer Carry For Time @ 35/50/hand
Wednesday
A. Warm-Up/Prep
B. 3 Rounds For Max Reps
3 min [400m Running + AMRAP Echo Bike Cals in time remaining]
1 min Rest
3 min [400m/500m Rowing + AMRAP Echo Bike Cals in time remaining]
1 min Rest
C. Single Arm Single Leg Landmine RDL @ 20×0, 10-12/leg x 3-4 sets, rest as needed b/t – https://www.youtube.com/watch?v=Bqjice9TgtI
D. Single Arm OH KB Carry, 100ft tough load per arm x 3 sets, rest as needed
Thursday
A. Back Squat, work to a challenging set of 4
B. Deadlift, work to a challenging touch and go set of 4
C. 3 sets @ high effort
90 sec [15/20 cal Echo Bike + AMRAP Bike Erg in time remaining]
90 sec Rest
90 sec [15/20 cal Ski Erg + AMRAP Bike Erg in time remaining]
90 sec rest
90 sec [15/20 cal Rowing + AMRAP Bike Erg in time remaining]
90 sec rest
Friday
A. Pendlay Row @ 10×1, work to a challenging set of 6
B1. Pendlay Row @ 10×1, 6 reps @ 85-90% of A x 4 sets, rest as needed
B2. Press @ 10×1, 6-7 reps x 4 sets, rest as needed
C. For Time [Working in a 120 sec on / 60 sec off format]
30 Burpee Pull-Ups
30 cal Ski Erg
30 Toes Through Rings
30 cal Ski Erg
10 Wall Walks