Wk 3/4 – Nov. 25/2024
Monday
A. Warm-Up/Prep
B. EMOM x 12 minutes
1st – 1 Power Snatch + 1 Below Knee Hang Power Snatch @ tough
2nd – 1-3 fast Rope Climbs to top or appropriate movement prescribed by coach
C. EMOM x 12 minutes
1st – 1 Power Clean + 1 Above Knee Hang Squat Clean @ tough
2nd – 3-10 Kipping HSPU or appropriate movement prescribed by coach
D. 3 sets:
3 tough Close Grip Bench Press
(Into…)
30-60 sec FLR on Rings
2-3 min Rest
E. 3 sets:
3 tough Weighted Strict Pronated Pull-Ups
(Into…)
6 tough Pendlay Rows @ 10×1
2-3 min Rest
Tuesday – Open Gym
A. 20 min – Ez
500m Row or Ski Erg
30-60 sec Double Unders or 25-40 reps
10 x 50ft Shuttle Running
B. 10 sets @ high effort
8/10 cal Echo Bike
6 Alternating DB Power Snatch @ tough
4 Burpees onto plate – https://www.youtube.com/watch?v=c7_XMvA4wDc
1 min Rest
Wednesday
A. 1 Paused Squat Snatch + 1 Snatch Balance per min x 10 minutes – technical priority here – *pause @ knee on way up from floor
B. 1 Paused Squat Clean + 1 Paused Split Jerk every 60-90 sec x 10 sets – *pause @ knee on way up from floor & pause in jerk dip on split jerk
C. Front Squat @ 40×1, 4 reps x 3 seeds, 3 min – honor the tempo, be strong
D. Dumbbell Romanian Deadlift @ 40×0, 6-8 tough reps x 4 sets, rest as needed – aim for heavier than you did last week
E. 10 min AMRAP
Shuttle Run – 2 x 50ft, 2 x 50ft, 2 x 50ft, etc
Burpees Over “Wall” / Box – 24/30” – 2,4,6, etc – use hands – https://www.youtube.com/shorts/nqmpqTwpCpw
*can use two boxes side by each so its wider to get over*
*use hands like last week*
Thursday
A. Warm-Up/Prep
B. Upper EMOM [s]
EMOM x 10 minutes:
1st – 3-10 Kipping HSPU/ Wall Walk/ Push-Up or Strict Dip Practice *brad haha
2nd – 15-30 sec Toes to Bar Practice – sustainable reps to achieve every time
(Into….)
EMOM x 10 minutes
1st – 6 DB Push Press @ 40×0
2nd – 15-30 sec Kipping Pull-Ups Practice – similar to last week
(Into….)
EMOM x 10 minutes
1st – AMSAP top of Ring Dip Hold (30 sec CAP)
2nd – 8-12 Ez Curl Barbell Bicep Curls or Barbell Bicep Curls
C. 10———>1 For Time
V-Ups
Ski Erg Cals
KB or DB Pendlay Rows @ 25/45/hand
*12 min time Cap*
Friday
A. Warm-Up/Prep
B. 30 min:
500m Row/Ski or 1,000m Bike Erg
15/20 cal Echo Bike
15 Squats [10 Air Squats + 5 Wall Balls @ 15/20lbs to 9/10ft]
*working in a 5 min very easy / 1 min hard format
C. 100ft Reverse Sled Drag x 5 sets , rest as needed – make it super tough