Monday
Every 2:00 x 5 Sets:
-4 Overhead Squat; 4s lower*
*Rx = Snatch Balance Rep 1
(keep weights light & form-focused)
+
Every 2:00 x 5 Sets:
-3 Snatch High Pull 100-110%
+
AMRAP 12:00
-12 DB Hang Snatch 50/35lb
-6 Deadlift 225/155lb
-3 Wall Walk
Tuesday
EMOM 12
1) 2 Back Squat @ 85+%
2) 15s Max DB Push Press 50/35’s
3) Rest
+
“Cindy, You Bench”
AMRAP 20:00
-5 Strict Pull-Ups
-10 DB Bench Press 50/35lb
-15 Air Squats
*compare to 12.13.22
Wednesday
[0:00-12:00]
-15/12 Calorie Erg
-3 Hang Power Snatch; empty bar
-6 Cossack Squats
[12:00-24:00]
-10/8 Calorie Erg
-4 OHS; empty bar
-4 Toes-to-Bar*
*Rx+ = kTTB (rd1), sTTB (rd2), kBMU (rd3) then kRMU in remainder
+
Every 2:00 x 6 Sets:
-2 TnG Power Clean + 2 Jerk
…
6:00 to Find Heavy: Power Clean + Jerk
Thursday
4 Rounds @ Warm-Up Pace
-1:00 AirBike (Each Partner)
*other partner runs 150m
+
[10:00 Clock]
Inversion Skill Work
+
“Seesaw”
20:00 AirBike for Calories
-Every 3:00 (-0:00): 150m Run (Both)
*each partnership will share an AirBike
+
Accumulate…
-50 Bulgarian Ring Row @ Tough Angle
-50 Single Leg Box Step Down*
*off high box with slow lower (split reps)
Friday
5 Sets: (rest 5:00 b/w)
AMRAP 5:00
-150m Run
-7 Chest-to-Bar*
-13/10 Calorie AirBike
-7 Burpee Pull-Up
-13/10 Calorie Row
-Max Burpee Over Rower Rail
(walk 2x150m during rest)
*score is total reps
*Rx+ = 3 Bar Muscle-Up
Saturday
Every 2:00 x 7 Sets:
-3 Deadstop Deadlift
*start moderate, ending RPE 8.5
+
“Free Willy”
AMRAP 15:00
2,2,2…3,3,3…4,4,4…
-V-Ups
-TTB
-AbMat Sit-Up
*one person rides the AirBike as other works
*both partners will perform 2 reps of each movement for round 1, then both will perform 3 reps of each in round 2, etc.
*score 1 is total calories and score 2 is total combined midline reps
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Tuck Ring Support Hold
-150m KB Suitcase Carry; moderate (split)
-50 Back-to-Wall Tib Raise
-30 ATG Split Squat; split
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.