Reminder, open gym on monday sept. 30
Wk 3/4 – Sept. 30/2024
Monday – Open Gym
A. Back Squat, 6-7 reps x 3 sets, 2-3 min b/t
B. Back Squat, 8-10 reps @ 65-70~% of highest from A x 1 set – fast / no pause , get down, get up!
C. Bench Press @ 11×1, 4-5 reps x 4 sets, 2-3 min
E. FLR on Rings, 2 min AMRAP x 1 set – as many seconds accumulated as possible x 1 set
F. Deadlift @ 40×0, 8 reps @ tempo unbroken x 3 sets, 2 min – moderate to tough!
G. For Time -100 Alternating Step-Up onto 20/24” Box – @ Minute 0 , 2,4, etc perform 6/8 cal Echo Bike
* 10 min time cap*
Tuesday
A. 2 Above Knee Hang Muscle Snatch + 1 Snatch Balance + 1 OHS @ light – > moderate per min x 6 minutes
B. 2 Above Knee Hang Power Snatch + 2 OHS @ tough per min x 6 minutes
C. For Time
50 cal Rowing
5 Rope Climbs [25 Ring Rows]
10 x [1 Squat Clean + 2 Front Squats @ 85/135lbs]
D1. Flat DB Bench Press @ 20×1, 8-10 reps x 4-5 sets, rest as needed
D2. One Arm DB Row @ 20×1, 8-10 / arm x 4-5 sets, rest as needed
Wednesday
A. Seated Box Jumps, 5 reps every 1:30 min x 6 sets – off bench or lower box
B. Lateral Hurdle Jumps, 20 fast reps x 2 sets, 1 min – https://www.youtube.com/watch?v=Q6KsNgRNhTk
C. For Time
1km Running
(Into…)
3 Rounds:
15/20 cal Rowing
5 SandBag Clean Over Shoulder @ 100/150
(Into…..)
3 Rounds:
15/20 cal Rowing
15 Burpees – no jump @ top
* 30 min time cap
Thursday
A. 1 Paused Power Clean + 1 Front Squat + 1 Split Jerk x 5 sets rest as needed – all moderate sets
B. 1 Paused Squat Clean + 1 Split Jerk x 5 sets, rest as needed – all tough sets
C. 5 Rounds For Max Reps
1:30 min [8/10 cal Bike Erg + 7 Toes to Bar + AMRAP Alternating DB Power Snatch @ 35/50lbs]
1 min Rest
D. KB Pendlay Rows @ 10×0, 10 tough reps x 5 sets 1-2 min
Friday.
A. Warm-Up/Prep
B. Every 2 min x 16 sets – fast / consistent
Set 1 – 60 sec Rowing
Set 2 – 60 sec Bike Erg
Set 3 – 60 sec Ski Erg
Set 4 – 60 sec Echo Bike
B. Barbell Hip Thrusts, 10-12 reps x 3 sets rest as needed
C. 50 Anchored Sit-Ups For Time