Wk 4/4 – Oct. 6/20225
Monday
A. Warm-Up/Prep/Set-Up
B. Teams of 2
8 Rounds [4 Rounds Each] – “You Go / I Rest / You Rest / I Go”
10 Burpees
10 Alternating Single Arm Suitcase DB Reverse Lunge @ 35/50
10 Toes to Bar
10 cal Ski Erg
*35 min Time Cap
C1. Left Arm DB Push Press @ 11×1, 5-7 reps x 3-5 sets, 1 min
C2. Rope Climb Work (1-3 reps) or Left Arm DB Row @ 20×0, 8-10 reps x 3-5 sets, 1 min
C3. Right Arm DB Push Press @ 11×1, 5-7 reps x 3-5 sets, 1 min
C4. Rope Climb Work (1-3 reps) or Right Arm DB Row @ 20×0, 8-10 reps x 3-5 sets, 1 min
Tuesday – Open Gym
A. 10 min AMRAP Alternating Step-Up onto 20/24” Box
B1. Strict Press @ 11×1, 1 tough rep x 5 sets, rest as needed
B2. Pull-Up Progression [Hang, Negative, Banded Pull-Up, Pull-Up, Weighted Pull-Up, etc]
C. EMOM x 20 Minutes
1st – 100ft Left Arm Farmer Cary @ tough DB/KB
2nd – 100ft Right Arm Farmer Carry @ tough DB/KB
3rd – 10 sec Front Rack Heavy Barbell Hold
4th – 30 sec FLR on Rings
Wednesday
A. Deadlift @ 11×1, 5-4-3, 2-3 min – tough sets
B. For Time – Teams of 2 – [1 Work / 1 Rest]
2,000m Rowing
300 Double Unders / 300 Single Under
100/150 cal Echo Bike
Thursday
A. 1 Below Knee Hang Power Snatch + 2 OHS – work to a challenging set [lots of technical work if just learning]
B. 1 Below Knee Hang Power Clean + 2 Split Jerk – work to a challenging set [lots of technical work if just learning]
C. Back Squat @ 40×1, 4-3-2, 3 min – building off previous weeks
D. 5 min – High Effort
10 Alternating DB Power Snatch @ 35/50
10 Box Jump Over 20/24” Box
– 2:30 min Rest
5 min – High Effort
5 L arm DB Thruster @ 35/50
5 Burpees onto 20/24” Box
5 R arm DB Thruster @ 35/50
5 Burpees onto 20/24” Box
Friday
A. Close Grip Bench Press @ 10×1, 4 tough reps x 5 sets, 2-3 min
B. 2 sets:
2 min AMRAP Push-Ups
2 min Rest
C. Pendlay Rows @ 40×1, 4 tough reps x 5 sets, 2 min
D. 5 Rounds For Time
250m Rowing
10 DB Bench Press @ 35/50
10 Pull-Ups – assume kip