- Wk 2/4 – Oct. 19
- Session 1 – Monday
- A. Front Squat, 6-5-4-4, 3 min – all increasing per set
- B. Prep/Set-Up
- C. 6 Rounds:
- 500m Row/Ski/1,000m Bike Erg
- 10 x 50ft Shuttle Running
- 5 L arm Hang KB Clean to OH
- 5 R arm Hang KB Clean to OH
- Rounds 1,2,3,4 – Easy Effort / Light KB – [20/35lbs]
- Round 5,6 – Harder Effort / Faster Pace / Heavier KB [35/53lbs]
30 min time CAP
D. Ring Dip / Strict Dips @ 40×0, 5 reps x 5 sets, rest as needed – follow tempo, band if needed
Tuesday
A. Depth Jump to High Box, 1 rep every 15 sec x 5 minutes
B. Depth Jump to Lateral Bound, accumulate 10 / leg – https://www.youtube.com/watch?v=dKn8Lm0OmYU
C. Deadlift @ 11×1, work to a challenging set of 6 – one / good tough set
D. 10 min AMRAP
Echo Bike Cals – 8/10, 8/10, 8,10, etc
Shoulder to OH @ 65/95lbs – 2,4,6, etc
E. GHD Hip Extensions, 10 reps x 5 sets, 1-2 min
Wednesday
A. EMOM x 12 Minutes
1st – up to 10 Toes to Bar
2nd -HSPU/Wall Walk/Ring Dip Hold, etc
(Into…)
B. EMOM x 12 Minutes
1st – 4-5 Strict Pronated Grip Pull-ups – Band as needed
2nd – AMRAP unbroken Push-Up off DB Handles – scale as needed
C. 20 min AMRAP – Teams of 2 – You Go / I GO
5 cal Ski Erg
5 Lateral Burpees Over Bench
5 Wall Balls @ 14/20lbs to 9/10ft
- 1 person does a round / 1 person rests (You Go / I Go)
D. If Time – 10 min Erg/Assault Runner Cool Down
Thursday
A. 1 Squat Snatch every 45 sec x 12 reps – Moderate Load
B. EMOM x 10 Minutes
5 min – 20 Cross Over Single Unders + 1 Power Clean + 1 Hang Squat Clean – Moderate
5 min – 20 Cross Over Single Unders + 1 Hang Squat Clean – Moderate / Slightly Heavier if you can!
C. Goblet RNT Split Squat, 8 heavy reps/leg x 2-3 sets, 30-60 sec b/t
D. 4 sets:
15 KBS @ heavy – overhead
100ft heavy SandBag Carry
100ft heavy Reverse Sled Drag
2-3 min Rest
Friday
A. 1 Squat Clean & Split Jerk every 60-90 sec x 10 sets – Moderate / heavy
B. 3-5 sets – fast / smooth
1 Power Snatch – tough
5 Bar Facing Burpees
1 Power Snatch – tough
1 min Rest
C. EMOM x 10 Minutes
1st – 5 Close Grip Bench Press – tough
2nd – 10 Dual KB Pendlay Rows @ 10×1
(Into…)
10 Rounds For Time
15 sec Top of Ring Dip Hold
6/8 cal Ski Erg
3 Kipping Pull-Ups