Tuesday – SW Active 6:30am / 5pm
A1. Close Grip Bench Press Cluster @ 20×1, 2.2 x 5 sets, 15 sec b/t 2.2 – rerack on rest – 90 sec
A2. Single Arm KB Pendlay Row @ 40×1, 6-9 reps per arm x 5 sets, 30 sec b/t arms – tough load
B. Complete Until Failure:
2 min AMRAP
200m Running
10 cal Rowing
2 min Rest
2 min AMRAP
200m Running
12 cal Rowing
2 min Rest
2 min AMRAP
200m Running
14 cal Rowing
.. etc
*scale the run if needed so people can start out with about a minute of rowing
Wednesday
A. Front Squat – work to a challenging set of 1 [that is 1 rep / I repeat 1 rep lol Marnie]
B. 5 Rounds – Skill Pace
3-5 Toes to Bar
+
HSPU Practice [Scale to Push-Ups, Wall Walks, etc]
+
1:30 min – Easy Concept 2 Erg
C. Sled Pull with Pulling Rope – 50ft tough tough tough x 5 sets rest as needed
D. 5 Rounds For Time
1 Wall Walk
5/7 cal Ski Erg
100ft L arm Farmer Carry @ 24/32kg
1 Wall Walk
5/7 cal Ski Erg
100ft R arm Farmer Carry @ 24/32kg
*12 min time cap
Thursday
A. 1 Power Clean, work to a challenging single
B. 20 Hang Power Cleans @ 85% of Tough Single For Time * 5 min Time Cap
C. For Time – 100 Wall Balls @ 14/20lbs to 9/10ft
D1. Barbell Good Morning @ 40×1, 5-7 Moderate reps x 5 sets, 30 sec
D2. Double KB Front Rack Hold, 30 sec @ heavy x 5 sets, 30 sec – handles down, knuckles together – https://www.youtube.com/watch?v=wLNgt4bzEAs
D3. Slow Easy Echo Bike, 1:30 min x 5 sets, 90 sec
Friday
A. 5 sets:
5-15 sec Supinated Chin Over Bar Hold
15 sec Rest
5 Pendlay Rows @ 10×1 – touch N Go
15 sec Rest
AMRAP unbroken Push-Up
90-120 sec Rest
B. 5 Rounds:
2 min [1 Rope Climb + 2-4 Kipping HSPU + AMRAP Easy Erg]
C. 20 min @ 85-90%
5 Rounds:
200m Running
3 Wall Walk
6 Toes Through Rings
(Into….)
5 Rounds:
250m Rowing
6 Push-Ups
6 Pull-Ups [Assume Kip]