*Small Switch this week:
– Tuesday – SW Active / Coached Class & Friday is Open Gym , just this week!
Wk 3/4 – Oct. 28/2024
Monday
A. 2 Above Knee Hang Power Snatch + 2 OHS @ Moderate x 3 sets, rest as needed
B. 2 Above Knee Hang Squat Snatch @ Moderate x 3 sets, rest as needed
C. 7 sets @ high effort
10/12 cal Rowing
5 Kipping Pull-Ups
5 Push Jerks @ 65/95lbs
5 Lateral Barbell Burpees
1:30 min Rest
C. 3-5 sets:
12-16 Alternating Top Down DB Bench Press – https://www.youtube.com/watch?v=7CHPqVxJOUE
– 10 sec Rest
15-20 Standing Banded Tricep Press Downs – https://www.youtube.com/watch?v=tE4fKjFfXSA
2 min Rest
Tuesday – Coached Class
A. 10 sets – fast
5 Box Jumps onto High Box
2 Power Cleans – tough load / start light + 0-10lbs per set – reset b/t reps off the floor
1 min Rest
B. 10 min @ 85-90%
12/15 cal Ski Erg
8 Toes to Bar
3 SandBag Clean Over Shoulder @ 100/150
– 5 min Rest
10 min @ 85-90%
12/15 cal Bike Erg
10 Push-Up
5 DB Hang Squat Cleans @ 25/40/hand
Wednesday
A. Back Squat, 3-3-2-2-2, 2-3 min b/t – 5 tough sets
B. Deadlift @ 11×1, 3-3-3-3, 2-3 min b/t – 4 tough sets
C. Close Grip Bench Press, 3-3-3-3, 2-3 min b/t – 4 tough sets
D. 15-20 min – Ez
20 Alternating Step-Up onto 20/24” Box
30 sec FLR on Rings
10 Half-Kneeling Banded Palof Press/Side – https://www.youtube.com/watch?v=bQMCZO056Vs
Thursday
A. EMOM x 20 minutes
1st – 5-10 Left Leg Lateral Hurdles – https://www.youtube.com/shorts/_9iYYn8I-jk
2nd – 30 sec Double Unders
3rd – 5-10 Right Leg Lateral Hurdles
4th – 2-4 Alternating Turkish Get Ups @ Moderate – Tough
B. @ High Effort
5 min @ 85-90%
800m/1,000m Rowing
AMRAP Wall Balls in time remaining
– 2:30 min Rest
5 min @ 85-90%
800m/1,000m Ski Erg
AMRAP Devils Press @ 35/50/hand in time remaining
– 2:30 min Rest
5 min @ 85-90%
1600m/2,000m Bike Erg
AMRAP Double Unders in time remaining
Friday – Open Gym
A. Warm-Up/Prep
B. 2 sets:
1500m Ski Erg – Ez
(Into…)
3 Rounds @ high effort
90 sec Rowing
90 sec Rest
90 sec Echo Bike
90 sec Rest
(Into….)
C. Optional Upper Body:
Pendlay Row @ 40×0, 6-9 reps x 5 sets, rest as needed