Reminder – Monday – 6:30am Class, Open Gym 10am-12noon.
Reminder – Tuesday Evening 4-7 is open gym/ no group class coached. Schedule is up online!
Wk 1/4 – SW Active
Monday
A. 2 Snatch High Pull + 1 Squat Snatch + 1 Above Knee Hang Squat Snatch x 7 sets, rest as needed – Moderate Load, Good Positions
B. 10 sets @ high effort
5 cal Row or Ski Erg
5 Push Jerks @ 55/75lbs
5 Lateral Barbell Burpees
5 V-Ups
1 min Rest
C. 5 sets:
8-15 Push-Ups
– 10 sec rest –
8-10 tough DB Bench Press
2-3 min Rest
Tuesday – Open Gym
A. 3 Rounds – Easy
1,000m Rowing
30-60 sec L Side Bridge
30-60 sec R Side Bridge
B. 3 Rounds – Easy
2,000m Bike Erg
1 min FLR on Rings or 1 min Front Bridge
C. 3 Rounds – Easy
1,000m Ski Erg
30 sec L arm KB Farmer Carry – Moderate to Tough
30 sec R arm KB Farmer Carry – Moderate to Tough
Wednesday
A. Back Squat, 5-5-4-4, 3 min – 4 tough sets
B. Deadlift @ 11×1, 5-5-5, 3 min – 3 tough sets
C. Close Grip Bench Press, 5-5-5, 2-3 min – 3 tough sets
D. 5 Rounds – Easy Effort / Skill Practice
2 min [5-10 Toes to Bar + 10 Lateral Step-Overs 20/24” Box + AMRAP Easy Row, Bike or Ski Erg]
– No Rest –
E. 5 Rounds – Easy Effort / Skill Practice
2 min [3-5 Strict Dips / Ring Dips + 5-10 Push-Ups + 10 Reverse Lunges + AMRAP Easy Row, Bike or Ski Erg]
– No Rest –
Thursday
A. EMOM x 15 minutes
1st – 10-16 Lateral Single Leg Jumps
2nd – 30 sec Double Unders
3rd – 5 Seated Box Jumps onto High Box
B. 5 Rounds:
1,000m Bike Erg
400m Running
10 Double Hang KB Power Cleans @ Light/hand
– 1 min Rest
* Rounds 1,2,3 – Very Easy
* Rounds 4 – Moderate
* Round 5 – Harder
*keep track of rounds , goal is consistent times on Easy and show a progression of increase in pace through 4,5
Friday
A. 10 sets – fast
10-20 Double Unders
2 Split Jerks – start @ light + 0-10lbs per set – finish @ heavy double / from a Rack!
1 min rest
B. 5 min @ 85-90%
30 Alternating Step-Up onto 20/24” Box
20 Toes to Bar
10 SandBag Clean Over Shoulder @ 100/150lbs
AMRAP Power Cleans @ 85/135lbs in time remaining
– 2:30 min Rest
5 min @ 85-90%
30 Alternating Step-Up onto 20/24” Box
7 Wall Walks
5 Rope Climbs to 12ft
AMRAP Hang Power Snatch @ 65/95lbs in time remaining
C1. Seated OH DB Press @ 10×1, 8-12 reps x 3-5 sets, rest as needed
C2. Pull-Up Work, x 3-5 sets rest as needed