Wk 2/4 – Aug. 25
Monday
A. Every 2 min x 6 sets – fast / smooth
100m Ski Erg/Row + 5 Bar Facing Burpee + 1 Power Snatch + 2 OHS – tough / building per set
B. 3 Rounds
30 sec HS Hold Against Wall
10 L arm heavy DB Row
30-60 sec Rest
30 sec HS Hold Against Wall
10 L arm heavy DB Row
30-60 sec Rest
C. For Time
40 Walking Lunge
15/20 cal Rowing
30 Walking Lunge
15/20 cal Rowing
20 Walking Lunge
15/20 cal Rowing
10 Walking Lunge
Tuesday
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
Wednesday
A. 1 and 1/4 Front Squats @ 20×1, 4-3-2, 3 min – increasing per set
B. Barbell Romanian Deadlifts @ 40×1, 8-8-6-6, 3 min b/t
C. For Time
400m Running
10 x [3 Kipping Pull-Ups + 2 Toes to Bar + 1 SandBag Clean Over Shoulder @ 100/150]
30 cal Ski Erg
5 min Rest
30 cal Ski Erg
10 x [3 Kipping Pull-Ups + 2 Toes to Bar + 1 SandBag Clean Over Shoulder @100/150]
400m Running
– Note: Clean over shoulder can be to a box, etc. Kipping Pull-Up, Toes to bar, coach will RX appropriately.
Thursday
A. Every 45 sec x 15 sets – fast / smooth
5 sets – 3 Jump Air Squats + 1 Power Clean + 3 Hang Power Clean @ “Lightest”
5 sets – 3 Jump Air Squats + 1 Power Clean + 2 Hang Power Clean @ “Heavier” than previous
5 sets – 3 Jump Air Squats + 1 Power Clean + 1 Hang Power Clean @ “Heaviest”
B. Pendlay Row @ 40×1, 8-7-6, 2-3 min b/t – all tough sets @ tempo
C. 4 sets:
10-15 Hollow Arch Swing – unbroken
5-10 Push-Ups
30 sec Double Unders
1 min Rest
D. 5 sets – High Effort
150m Rowing
10 Step-Down Box Jump Over 20/24” Box
5 Deadlifts – start @ 125/185lbs + 0-10lbs per set
1 min Rest
Friday
A. 5 sets – High
60 sec Bike Erg
60 sec rest
B. 5 sets:
20-30 sec Hanging Knee Tuck Hold
100ft Double OH KB Carry – tough/hand
1 min Rest
C. 5 sets – High Effort
60 sec Ski Erg
60 sec Rest
D. KBS, 10 reps – overhead – heavy per min x 5 minutes – heels down, fast hips
E. Single Leg Banded Cross Under Lunge, 25-30/leg x 1 set – red band, stay low