Week 4

NOTE - This is week 4/5 of a 5 week cycle as 5’s as your base number. Week 6 will transition to triples

Day 1

5 rounds - 20s supinated hold from pull-up bar, 20 double unders - SOFT landing, body together, focus on wrists and relaxed arms - NO FRUSTRATION ALLOWED, 20s hollow hold

Strength :
Back Squat - 5x5 - +5# from last week
Static Barbell Lunge - 3x12 (each leg) - perform 3 broad jumps after each set
Bulgarian Split Squat (dumbbell) - 3x12 (each leg) - perform 3 high box jumps after each set
5 rounds - 60s weighted plank, 60s rest

Accessory/Conditioning

30 calorie bike, 2 minute rest, 30 burpees, 2 minute rest ,
20 calorie bike, 2 minute rest, 200m run, 2 minute rest
10 calorie bike, 2 minute rest, 10 burpee pull-ups


Day 2

Gymnastics to start
Accumulate 10 wall-walks
60s l-sit
20 inch worms

Partition as needed

Strength :

Bench Press - 5x5 +5# from last week
Overhead Squat - 3x10 with pause in bottom - focus on perform OH position - add weight if possible
Snatch Balance - 5-5-5
Single Arm Arnold Dumbbell Press - 3x12 (each arm)
Turkish Get-Ups - 3x8 (each side)


Day 3


10 minute AMRAP
100ft grapevines
100ft skips
10 pistols (5 each leg - scale accordingly - purpose is for balance)
10 dead-bugs


Deadlift - 1x5 +5# from last week
Landmine Row - 3x8
Weighted Strict Pull-Up - AMRAP 10 @20#
Barbell Hip Thruste - 3x12
Banded Hamstring Curls - 2x15
Superman with hold - 2x20

For time:
100 burpees
100 calorie assault bike

20 minute cap


Day 4

Gymnastics - 3 rounds
10 strict t2b
20 hollow rocks
10 inch worms with 2 perfect push-ups
20s hollow hold

Strength:
Tall Snatch - 3x8 (no hips or legs - simply foot work)
Power Snatch - SLOW TEMPO - I WILL DEMONSTRATE - 3-3-3-3-3 @50-60%
Power Clean - SLOW TEMPO - I WILL DEMONSTRATE - 3-3-3-3-3 @50-60%
Snatch Grip Row - 3x8

”Boat Race”
5 rounds - 500m row, 400m run - 3 minutes b/w rounds