Wk 2/4 – SW Active – May 4
Monday
A. EMOM x 20 Minutes
1st – 1 Wall Walk + 3-5 Wall Facing Lateral Walks/side
2nd – 5 Ring Dips/Strict Dips – can be weighted, banded, etc
3rd – 2-3 Hang to Inverted from the Rings – https://www.youtube.com/watch?v=XSv_2B0X-yA
4th – 2 L arm Turkish Get Up – heavy
5th – 2 R arm Turkish get Up – heavy
B. Every 75-90 sec x 8 sets
Set 1 – 1.1.1 Weighted Strict Pronated Grip Pull-Up Cluster
Set 2 – 8/10 cal fast Rwing
C. 5 Rounds For Time
200m Running
20 Lateral Step-Over 20/24” Box
- 15 min CAP*
Tuesday
A. EMOM x 21 Minutes
1st – 5 tough Seated Box Jumps
2nd – 2-3 x [5 Forward TNG Low Hurdles into 1 High Box Jump]
3rd – 5 Anti-Rotational Medball/side
C. 5 Rounds:
600m Bike Erg
200m Run
300m Rowing
200m Run
- Rounds 1,2,3 – Easy
- Round 4,5 – Harder
Wednesday
A. 5 sets:
5 Standing Box Jumps onto High [Appropriate Box] – landing with no leg bend is the goal – https://www.youtube.com/shorts/F_HhHFXaLzM
1 Below Knee Hang Power Snatch + 1 Above Knee Hang Power Snatch + 1 OHS – start @ moderate + 0-10lbs per set
1-1:30 min Rest
B. 5 sets:
5 Paused Box Jumps onto Moderate Box – focus on landing as high as you can on the box – https://www.youtube.com/watch?v=OupSuT2VFTk
1 Power Clean + 1 Below Knee Hang Squat Clean + 1 Split Jerk – start @ Moderate + 0-10lbs per set
1-1:30 min Rest
C. Teams of 2 – [1 Person Work / 1 Person Rest]
10 min AMRAP
10 Push-Up
10 Hang DB Power Snatch @ 40/65lbs
10 cal Ski Erg
- 5 min Rest
10 min AMRAP
10 Toes to Bar
10 Wall Balls @ 15/20lbs to 9/10ft
10 cal Rowing
Thursday
A1. 1-3 Rope Climb Practice to 12-15ft x 5 sets, 10 sec
A2. Double under Practice, 30-60 sec x 5 sets, 60-90 sec
B. 5 sets:
4 Strict Press @ 11×1
50ft Sled Pull with Pulling Rope – hand over hand
2 min Rest
C. 10 min AMRAP
6/8 cal Echo Bike
3 L arm Devils Press @ 35/50
6/8 cal Echo Bike
3 R arm Devils Press @ 35/50
Friday
A. Front Squat, 6-5-4, 3 min – tough
B. Deadlift @ 40×0, 4 reps x 4 sets, 3 min – tough , follow tempO @ 40×0
C. Front Foot Elevated DB Split Squat, 8/leg x 3 sets, 30-60 sec b/t legs
D. EMOM x 10 Minutes
1st – 10 KB Pendlay Rows @ 10×1
2nd – 4 tough Close Grip Bench Press @ 40×1
(Into…)
5 Rounds – Max Reps
30 sec Farmer Carry @ 50/75/hand
30 sec Rest
30 sec Hand Release Burpees
30 sec Rest