Wk 1/4 – Aug. 18
Monday
A. 1 Bar Facing Burpees + 1 Hang Squat Snatch every 40 sec x 15 sets – fast / smooth
B. Close Grip Bench Press @ 40×1, 6-5-4-4-4, 2-3 min b/t
C. 3 sets:
30-60 sec HS Hold Against Wall
20 Standing Alternating DB Bicep Curls
2 min Rest
D. 3 Rounds For Max Echo Bike Cals
3 min [200m Running + 20 Walking Lunges + AMRAP Echo Bike
2 min Rest
Tuesday
A. 10 sets – High Effort
30 sec Bike Erg
30 sec Rest
B. EMOM x 15 minutes:
1st – 30 sec Top of Ring Dip Hold
2nd – 15-30 sec Hanging Knee Tuck Hold
3rd – 5 L arm Hang KB Snatch + 5 R arm Hang KB Snatch – tough load
C. 10 sets – High Effort
30 sec Ski Erg
30 sec Rest
D. Russian KBS, 12 tough reps per min x 5 minutes – heels down, fast hips, heavy load
E. GHD Hip Extension, 10-12 reps x 3 sets, rest as needed
Wednesday
A. 1 and 1/4 Front Squats @ 20×1, 5-4-3, 3 min – increasing per set!
B. Barbell Romanian Deadlifts @ 40×1, 10 reps x 3 sets, 2-3 min b/t
C. For Time
9 Burpees Over 20/24” Box
15 Toes to Bar
21 Air Squats
500m Rowing/Ski
+
5 min Rest
+
For Time
500m Rowing/Ski
21 Air Squats
15 Pull-Ups
9 Burpees Over 20/24″ Box
Thursday
A. Every 30 sec x 15 sets
5 sets – 1 Power Clean + 1 Push Press – [Lighter but tough]
5 sets – 1 Power Clean + 1 Push Jerk [Tougher then PP]
5 sets – 1 Power Clean + 1 Split Jerk [Tougher then PJ]
B. Pendlay Row @ 40×1, 9-8-7, 2-3 min b/t – all tough sets @ tempo
C. 3 sets:
15 Hollow Arch Swings – unbroken
30-60 sec Double Unders
1-2 min Rest
D. 3 sets – fast / high effort
200m Running
15 cal Rowing
9 Deadlifts – start @ 105/155lbs + 0-20lbs per set
2 min Rest
Friday- Open Gym
A. Warm-Up/Prep
B. 1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Rowing
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder
+
Rest 2 min
+
1km Run – Easy
(Into….)
5 Rounds:
15/20 cal Bike/Ski Erg
5 Burpees
1 min Rest
* Rounds 1,2,3 – Easy
* Round 4,5 – Harder