Wk 4/4 – Nov. 4/2024
Monday
A. 1 tough Power Snatch every 30-45 sec x 10 reps
B. 1 tough Hang Squat Snatch every 30-45 sec x 10 reps
C. 5 sets @ high effort
15 cal Row / Ski Erg or Bike Erg
5 heavy Dual KB hang Clean to OH
10 Toes to Bar
5 heavy Dual KB Front Squats
2 min rest
C. 2 sets:
1 min AMRAP Push-Ups
30 sec Rest
1 min AMRAP FLR On Hands
2 minrest
Tuesday – Open Gym
A. Warm-Up/Prep
B. 5k Row or 5k Ski or 10k Bike Erg For Time
*Choose one
Wednesday
A Back Squat, 2-2-1-1-1, 2-3 min b/t – 5 tough
B. Deadlift @ 11×1, 2-2-2-2, 2-3 min b/t – 4 tough
C. Close Grip Bench Press, 2-2-2-2, 2-3 min b/t
D. 3 Rounds:
5 min [8-12 tough Seated DB Press + 8-12 KB Crush Grip Bicep Curls + AMRAP Easy Erg in time remaining]
Thursday
A. 5 sets – Skill Pace
30-60 sec Double Unders
4 Alternating Turkish Get Up
– 1-2 min Rest
B. 5 sets – Skill Pace
5 tough Walk In Box Jumps
5 tough Hang KB Snatch/arm
1-2 min Rest
C. For Time – Acid Bath
500m Ski Erg
500m Rowing
1,000m Bike Erg
*time to make those legs hurt : )
Friday
A. 7 sets – fast
100ft SandBag Carry @ 100/150ft
1 tough power Clean
1 min Rest
B. 15 min @ 85-90%
10/15 cal Echo Bike
10 Box Jump Overs @ 20/24” Box – step down
5 Kipping Pull-Ups
C. 50ft tough Sled Pull with Pulling Rope x 5 sets, rest as needed