Wk 3/4 – SW Active – Dec. 22
Monday
A. Every 2-2:30 min x 10 sets
Set 1/3/5/7/9 – Bench Press @ 21×1 [4-3-3-2-2]
Set 2/4/6/8/10 – 100ft fast Walking Lunge – no load [RX+ Wear Weight Vest]
B. Toes to Bar, 3-5 reps every 30 sec x 5 Minutes
C. Standing DB Strict Press @ 10×1, 6-9 tough reps per min x 5 minutes
D. 15 min AMRAP
40 KBS @ 16/24kg
30 cal Ski Erg
20 Wall Balls @ 14/20lbs to 9/10ft
10 Burpee Pull-Ups
Tuesday – Open Gym
A. 10 Rounds:
1:30 min [100ft Sandbag Carry @ 100/150lbs + AMRAP Echo Bike Cals]
1 min Rest
B1. Medium Incline DB Bench Press @ 41×1, 6-9 tough reps x 5 sets, 30-60 sec Rest
B2. Barbell Bent over Rows @ 20×1, 8-10 tough reps x 5 sets, 90 sec
C. Accumulate 5 minutes of FLR on Rings quickly – 10 min time cap
Tuesday – SW Active – 6:30am/4pm – Coach Alivia
A. 1 Paused Squat Snatch + 1 OHS x 6 sets, rest as needed – start light + 0-10lbs per set
B. 1 Paused Squat Clean + 1 Paused Split Jerk x 6 sets, rest as needed – start @ light + 0-10lbs per set
C. 10 sets – High Effort
7/9 cal Rowing
5 Bar Facing Burpees
3 Power Clean to OH @ 95/135lbs
1 min Rest
D. Mobility / Coaches Choice
Wednesday / Thursday [Christmas Eve / Christmas Day] – No Classes / Open Gym
Friday – Boxing Day Workout – Coach Alivia [Stay Tuned For Program]