Wk 2/4 – SW Active – Dec. 12
Monday
A. Every 2:30-3 min x 10 sets
Set 1/3/5/7/9 Bench Press @ 21×1 [5-4-3-3-3]
Set 2/4/6/8/10- 6-9/leg Single Goblet Split Squat [1 /leg @ a time]
B. Hanging Knee Tuck Hold, AMSAP x 1 set – Knees above parallel standard
C1. Chest to Ring Hold, 20-30 sec x 3 sets, 30 sec
C2. Rower Pike-Ups, 40 sec AMRAP x 3 sets, 90 sec
D. 3 Rounds For Time
21 Air Squats
15 DB Power Snatch @ 35/50lbs
9 Burpees onto 20/24” Box
* 10 min time Cap*
Tuesday – Open Gym
A. 5 Rounds:
3 min [200ft Shuttle Running + 10 Line Facing Burpees + AMRAP Bike Erg Cals in time remaining]
2 min Rest
B1. Medium Incline DB Bench Press @ 41×1, 8-10 reps x 3 sets, 30 sec
B2. Ring Row @ 40×1, 8-12 tough reps x 3 sets, 90 sec
C. Weighted Vest Front Bridge, Accumulate 5 total minutes – partition / rest as needed
Wednesday
A. Single Leg Forward Hurdle [Low Hurdle], 5/leg x 3 sets, rest as needed
B. Single Leg Lateral Hurdle [Low Hurdle], 5/leg x 3 sets, rest as needed
C. Front Squat, 6-5-5, 2-3 min
D. MWG AMRAP [s]
3 Rounds:
3 min AMRAP
15/20 cal Ski/Row/C2 Bike
20 Toes to Bar
AMRAP Concept 2 Erg in time remaining
2 min Rest
(Into….)
+
3 Rounds:
3 min AMRAP
24 Alternating Step-Up onto 20/24” Box
6 Wall Walks
AMRAP Concept 2 Erg in time remaining
2 min Rest
Thursday
A. 1 Snatch High Pull + 2 Below Knee Hang Power Snatch x 5 sets, rest as needed – start @ Moderate + 0-5/10lbs per set
C. Every 45 sec x 6 sets – fast
15 Double Unders + 3 OHS @ 65/95lbs [snatch from floor]
D. 1 Paused Power Clean (@ Knee) + 1 Power Clean x 5 sets, rest as needed – start @ Moderate + 0-5/10lbs per set
E. Every 45 sec x 6 sets – fast
15 Double Unders + 3 Hang Squat Clean @ 75/115lbs
F. For Time [RX + with 14/20lb Weight Vest]
Shuttle Running – 500ft,400ft,300ft,200ft,100ft
Walking Lunges – 50ft,50ft,50ft,50ft,50ft
Friday
– Christmas Lift Off & Potluck – 6 pm – Come out – everyone welcome!
– you can choose to lift off or just hang out and be a cheer squad!
4 lifts to choose. Establish / test maximum in 2 of the following:
1) Front Squat
2) Clean
3) Deadlift
4) Bench Press
Mandatory – > Potluck