Wk 1/4 – SW Active – Dec. 8
Monday
A. Every 3 min x 8 sets: [Strength Flow]
Set 1/3/5/7 – Bench Press @ 21×1 [6-5-4-4]
Set 2/4/6/8 – 10 tough DB Reverse Lunges
B1. Pronated Chinover Isometric Chin Over Bar Hold, AMSAP x 3 sets, 30 sec
B2. Rower Pike-Ups, 30 sec AMRAP x 3 sets, 30 sec – https://www.youtube.com/shorts/jO-qHWtLzwU
B3. Seated DB Lateral Raises @ 10×1, 12-15 reps x 3 sets, 60-90 sec
C. For Time
100ft Walking Lunge
21 Burpees – no jump @ top
100ft Walking Lunge
15 Burpees – no jump @ top
100ft Walking Lunge
9 Burpees – no jump @ top
– 10 min Cap –
Tuesday – Open Gym
A. 5 Rounds For Max Echo Bike Cals
2 min [100ft SandBag Carry @ 100/150lbs + 100ft Farmer Carry @ 24/32kg/hand + AMRAP Echo Bike Cals]
2 min Rest
B1. FLR on Rings, 30-60 sec x 3 sets, 30 sec
B2. Double OH DB Hold, 30 sec tough/hand x 3 sets, 60-90 sec
B3. Weighted Side Bridge [Elbow], 20-30 sec/side x 3 sets, 30 sec b/t
B4. Isometric RDL Hold, 20-30 sec hold per leg x 3 sets, 15-30 sec b/t legs – 60 sec Before B1 –
Wednesday
A. Forward to Lateral Hurdle To Box Jump, 5x through per side – https://www.youtube.com/shorts/nIJc4PaEK6M
B. Lateral Hurdle Into Rotational Box Jump, 5x through per side – https://www.youtube.com/watch?v=kzztcyVi9vk
C. Front Squat, 7-6-5, 2-3 min – make sure were focus on our depth & position quality before loading the bar and not doing it right!
D. 8 sets – High Effort
2 min AMRAP
15/20 cal Ski/Row/C2 Bike
AMRAP “X” in time remaining
1 min Rest
“X”:
* Sets 1,2,3,4 – AMRAP Toes to Bar In time remaining
* Sets – 5,6 – AMRAP Push-Ups in time remaining
* Sets – 7,8 – AMRAP KBS @ 16/24kg
E. Seated DB Z Press @ 11×1, 8-12 reps x 3 sets, rest as needed
Thursday
A. 1 Snatch High Pull + 1 Floating Power Snatch + 1 Snatch Balance + 1 OHS x 5 sets, rest as needed – start @ light + 0-10lbs per set
B. Every 2 min x 3 sets – fast / smooth
Set 1 – 15 Wall Balls + 5 Hang Power Snatch – Light
Set 2 – 15 Wall Balls + 4 Hang Power Snatch – Moderate
Set 3 – 15 Wall Balls + 3 Hang Power Snatch – Tougher
C. 1 Clean High Pull + 1 Power Clean + 1 Push Jerk + 1 Split Jerk x 5 sets, rest as needed – start @ light + 0-10lbs per set
D. Every 2 min x 3 sets – fast / smooth
Set 1 – 10 Box Jump Over 20/24” Box + 5 Hang Power Clean – Light
Set 2 – 10 Box Jump Over 20/24” Box + 4 Hang Power Clean – Moderate
Set 3 – 10 Box Jump Over 20/24” Box + 3 Hang Power Clean – Tougher
E. 5 Rounds For Time – Teams of 2
6 DB Power Snatch @ 35/50lbs
8 Air Squats
10 Push Press @ 55/75lbs
* 10 min time Cap
* if no partner, do this as a 10 min AMRAP – 4/6/8
Friday
A. Every 3 min x 8 sets: [Strength Flow]
Set 1/3/5/7 – Deadlift – [8,8,6,6] – @ 11×1 / not TNG
Set 2/4/6/8 – “Pull-Up” Strength Work – Prescribed by coach
B1. Top of Ring Dip Hold, 15-30 sec x 3 sets, 30 sec
B2. Weighted Medball Pronated Hang, 30-45 sec x 3 sets, 60 sec
C. For Time
Bar Facing Burpees – 21-15-9
Thrusters @ 45/65lbs – 21-15-9