New Training Cycle
Monday
EMOM 15:00
1) 5 KB OHS + 25ft KB OH Lunge; arm 1
2) 5 KB OHS + 25ft KB OH Lunge; arm 2
3) 8-10 Bent Row / arm
+
“Icky Izzy”
3 Rounds for Time (14:00 Cap)
(Rest 1:00 b/t)
-20/17 Calorie Erg**
-20 Synchro Box Jump Over 24/20″
-10 Snatch 135/95lb
**one airbikes, one rows**
*if using < 135/95lb, perform 15 BJO
*if using < 115/85lb, perform 10 BGO
*compare to 11.4.24
Tuesday
EMOM 16:00
1) 2 Barbell Strict Press – all heavy
2) 12s Max Strict Pull-Ups
+
“Go Ready Set”
Every 2:00 x 5 Sets:
-9 DB Power Clean
-9 DB Squats
-9 DB Shoulder-to-Overhead
*must be completed as an unbroken complex
*score is DB weight for the 5 sets
*dual dumbbell, but only one is tallied
(e.g. 35-40-40-40-45’s) = 200
*compare to 10.23.24
+
3-4 Rounds
-8 Seated External Rotations / arm; 2.5-5lb
-30s Glute Med Stretch / side
-20-30s Passive Hang
Wednesday
“Flux”
8 Sets (4:00 On, 1:00 Off)
Odd Sets: AMRAP
-3 Bench Press 225/145lb
-50 Double Under
-15 Toes-to-Rings
*pick up where you left off
Even Sets: AirBike
*Ride @ 80-85% of 10:00 Test Wattage
(or your “max recovery pace”)
Thursday
Every 2:00 x 5 Sets:
-3-8 Pull-Up / CTB / BMU
-10-15 Banded Face Pulls
-20s Elevated Achilles / side
+
“Par 5”
For Max Reps
-5:00 Row Calories
-5:00 Barbell Step-Ups 20/15kg, 20″
-5:00 Shuttle Runs (25ft)
-5:00 American Kettlebell Swings 35/26lb
-5:00 AirBike Calories
*athlete chooses where to start and rotates through in order
*compare to 10.22.24
Friday
“Walking Dead”
(Programmed by Jen Bower)
*please wear a costume*
…
Every 2:30 x 5 Sets:
-3 Touch-N-Go Deadlift*
*end heavier than workout wt
-25ft Walking Lunge; bodyweight
+
5 Rounds for Time (13:00 Cap)
-4 Deadlift 225/155lb
-8 DB Box Step-Over 50/35’s, 20″
-4 Deadlift 225/155lb
-8 DB Box Step-Over 50/35’s, 20″
-2 x 25ft Farmer’s Lunge 50/35lb
Saturday
A. BB Cycling Strength
[0:00-10:00]
Power Clean + Push Jerk
*2 box jumps from a squat to tough height after each set
*you MUST go immediately into the jerk (no redip)
*find heavy complex
…
[At 12:00]
Squat Clean Thruster Ladder
*for quality – rest 90s b/t each loading*
-10 Reps @ 50% of 1RM
-8 Reps @ 60% of 1RM
-6 Reps @ 70% of 1RM
-4 Reps @ 80% of 1RM
-2 Reps @ 90% of 1RM
+
“American Sweetheart”
For Time
-60/50 Calorie Echo
-40 Burpee Box Jump Over 24/20″
-30 Pull-Up
-20 Handstand Push-Ups
-10 Power Clean 195/135lb
*programmed by Kaelyn Steinbacher
+
[Partner Extra Credit]
4 Rounds Each (You Go, I Go)
-20/15 Cal Echo
-AMRAP-2 Unbroken TTB
-20/15 Cal Echo
*no friends? (rest 1:1)
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.