Monday
“La Sierra System”
(i) Strict Pull-Ups
(ii) Strict Handstand Push-Ups
(iii) Standing Broad Jump
(iv) 1 Mile Run
Tuesday
EMOM 10:00: 1 Thruster
*start moderate, end at 1RM
+
“Bowser”
AMRAP 6:00
-1…2…3… Thruster 135/95lb
-1…2…3… Sumo Deadlift High Pull 135/95lb
+
“DK”
AMRAP 6:00
-1…1…1… Thruster* 185/125lb
-1…2…3… Burpee Pull-Up
*or 85% of your heaviest thruster
Wednesday
“Grand Accumulation”
Collect the Following with a Partner:
-100 Ring Rows
-100 Calorie Row
-100 V-Ups
-100 Switch Lunges
-100 Russian KB Swings 70/53lb
-100 Calorie AirBike
-100 Banded Face Pulls
-100 A-Jumps
-100 Hanging Leg Raise
-100 Hip Extensions on GHD
Thursday
Every 3:00 x 6 Sets:
-2 Back Squat; 4s lower
-6 Goblet Squat; 1s pause
*RPE 7-8
+
“2-2-2-3 Intervals”
(rest 60s b/w)
-7 Burpee Box Get Over 24/20″
-7 Shuttle Run (50ft)
-Max Pull-Up Variation*
*Until X Reps (time) or End of Fourth Interval (score)
Scaled = 60 Ring Row
Rx = 45 Ring Pull-Up
Rx+ = 30 Ring Muscle-Up
*compare to 12.11.23
Friday
Every 1:30 x 7 Sets:
-3 Hang Snatch
+
“Kelly”
5 Rounds for Time
-400m Run
-30 Box Jump 24/20″
-30 Wall Balls 20/14lb, 10/9′
*if you scale the box jump height, you will perform 4 rounds
*compare to 8.18.23
Saturday
Partner WOD
(split work as desired)
For Time
-60/45 Calorie AirBike
-45 DB Shoulder-to-Overhead 50/35’s
-45 Box Jumps 24/20″
-60 DB Box Step-Up 50/35’s
-45 Box Jumps 24/20″
-45 DB Shoulder-to-Overhead 50/35’s
-60/45 Calorie AirBike
*compare to 12.3.22
Vegetables
At Any Point This Week
Accumulate; as you see fit
-90s GHD Sit-Up Hold at Parallel
-80 Banded Face Pulls
-70 Seated Banded Hamstring Curls
-60 Tabletop Glute Bridge
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.