Wk 2/4 – Nov. 18/2024
Monday
A. Warm-Up/Prep
B. 5 sets @ high effort
2 fast Rope Climbs
3 x [1 Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS @ Moderate]
1 min Rest
C. 5 sets @ high effort
3 fast Wall Walks
3 x [1 Power Clean + 1 Above Knee Hang Power Clean + 1 Split Jerk @ Moderate]
1 min Rest
D. 3 sets:
5 tough Close Grip Bench Press
20 sec AMRAP Push-Ups
2-3 min Rest
E. 3 sets:
5 Weighted Strict Pronated Pull-Ups
10 Pendlay Rows @ 10×1
2-3 min Rest
Tuesday – Open Gym
A. 20 min – Ez
20 cal Erg
30-60 sec DU’s
5 L arm Hang KB Snatch @ Moderate to Tough
5 R arm Hang KB Snatch @ Moderate to Tough
B. @ High Effort / For Max Echo Bike Cals
5 min [1,000m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
4 min [800m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
3 min [600m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
2 min [400m Rowing + AMRAP Echo Bike in time remaining]
2 min Rest
1 min [200m Rowing + AMRAP Echo Bike in time remaining]
Wednesday
A. 1 Squat Snatch per min x 11 minutes – moderate to challenging / coaches add more skills / reps for clients learning the OHS portion
B. 1 Squat Clean & Split Jerk, 1 rep every 1:15-1:30 min x 9 sets – Moderate to Tough Load
C. Front Squat @ 40×1, 5 reps x 3 sets, 3 min – honor the tempo
D. Dumbbell Romanian Deadlift @ 40×0, 8-10 tough reps x 3 sets, rest as needed – challenge yourself here – more load then last week
E. 3 Rounds For Time
21 KBS @ 35/53lbs
15 V-Ups
9 Burpees Over “Wall” – Box 24/30” – use hands to get over higher box
* 10 min Time Cap *
Thursday
A. Warm-Up/Prep
B. EMOM x 30 minutes:
1st – 3-10 Kipping HSPU / Wall Walk / Push-Up
2nd – 15-30 sec Toes to Bar – coach will RX reps / movement
3rd – 15-30 sec Pull-Ups – coach will RX reps / movement
4th – 8-10 Seated DB Lateral Raises
5th – 8-10 tough Seated DB Hammer Curls
6th – 45 sec Ez Ski or Row
C. For Time
30/45 cal Rowing
21 Hand Release Push-Ups – no hips on the ground
15 cal Rowing
9 Wall Walks
*15 min time Cap
Friday
A. Warm-Up/Prep
B. 30 min:
400/500m Ski Erg
.8/1.0 mile Echo Bike
10 Devils Press @ 20/35/hand
10 Box Jump Overs @ 20/24” Box
____________
* Working in a 4 min Very Easy / 1 min Hard Format
C. 4 sets:
10 GHD Hip Extensions
– rest as needed –
15 Anchored Sit-Ups @ 40×1
– rest as needed