Week 4 Rebuild

MONDAY

STRENGTH
EMOM x 10 MINUTES*
4 Push Jerks

*Start light and build to moderate-heavy

WORKOUT
FOR TIME
30 Push Jerks@42.5/30kg  (1 break)
30 Box Jump Overs
200m Run
20 Push Jerks@50/35kg  (1 break)
20 Box Jump Overs
200m Run
10 Push Jerks@60/40kg  (1 break)
10 Box Jump Overs
200m Run

TUESDAY

STRENGTH
6 SETS
1 Pausing Below The Knee Power Clean
+
1 Pausing Hang Power Clean*
+
1 Hang Power Clean

*Athletes will pause :02 below the knee before completing the movement, and :02 above the knee before completing the movement.

WORKOUT
5 SETS
(:40 ON / :20 OFF)
MOVT 1 – Hang Power Clean@42.5/30kg
MOVT 2 – Back Rack Reverse Lunges@42.5/30kg
MOVT 3 – Sit-Ups

WEDNESDAY

STRENGTH
EVERY 2:00 x 6 SETS
6 Front Squat

BENCHMARK WORKOUT
“SABERTOOTH”
AMRAP x 12 MINUTES
5 Back Squat@60/40kg
5 Toes to Bar
5 Wall Balls@9/6kg

THURSDAY

STRENGTH
EVERY 2:00 x 6 SETS
6 Deadlift

WORKOUT
2 ROUNDS FOR TIME
50/40 Cal Row
25 Deadlifts@70/50kg
15 Burpees Over Bar

-Hard Cap 15:00-

 

FRIDAY

STRENGTH
6-6-4-4-2*
Hang Power Clean

*Keep weight moderate-heavy.

WORKOUT
FOR TIME*
300 Double Unders
100/75 Cal Bike
50 Hang Power Cleans@60/40kg

*Partition sets/reps in any order to complete for time.

SATURDAY

STRENGTH
EVERY 3:00 x 4 SETS
12 Zottman Curls
12 Tricep Kick Backs
20 V-Ups

WORKOUT
EVERY 2:00 x 6 SETS
12 DBL KB Push Press@24/16kg
10 Gym. Kipping Pull-Ups*

*Default is the Gym Kip for today’s workout

 

SUNDAY

STRENGTH
3 SETS FOR QUALITY
16 Slow Seesaw Knee to Chest*
12 Pike Push-Ups (Box or No Box)
1:00 EZ Row

*From hollow position, alternate legs in seesaw pattern

WORKOUT
3 SETS
200m KB Suitcase Carry@24/16kg
20 HR Push-Ups
20 Slam Balls

-Rest 1:00 b/t Sets-

 

BARBELL

20 Minutes to build to a 2RM Hang Snatch

EMOM 12
1 – 5 Hang Power Snatch
2 – 5 Overhead Squats

 

GREENWOOD FITNESS

MONDAY

AMRAP 30
Run 200m
30 Wallballs
Run 200m
30 KB Swings
Run 200m
30 Burpees

WEDNESDAY

AMRAP 6
2,4,6,8…

Cal Kit/ Burpees
HSPU/ Press UPS

Rest 2 minutes

AMRAP 6
2,4,6,8…

Cal Kit/ Burpees
DB Hang Squat Cleans

Rest 2 minutes

AMRAP 6
2,4,6,8…

Cal Kit/ Burpees
DB Push Press

FRIDAY

EMOM 32
1 – DB Thrusters
2 – Down Ups
3 – DB Power Cleans
4 – Sit Ups