Monday
[15:00 Clock]
Find Heavy OHS Double
*after each set: 10s Max Strict Pull-Ups
+
“Kerf”
For Time (12:00 Cap)
2 Rounds
-12 Deadlift 185/125lb
-4 Wall Walk
(Rest 1:00)
2 Rounds
-12 Deadlift 225/155lb
-12 Handstand Push-Up
(Rest 1:00)
2 Rounds
-12 Deadlift 315/205lb
-4x25ft Handstand Walk
*compare to 11.18.24
Tuesday
“Steel Sandwich”
<partners: 1 works, 1 rests>
For Time (27:00 Cap)
-70 Toes-to-Bar*
-60 Calorie Row*
-50 KB Overhead Lunge 53/35lb
-40 Front Squat 165/115lb
-50 KB Overhead Lunge 53/35lb
-60 Calorie Row*
-70 Toes-to-Bar*
*subtract 5 reps / female on team
*compare to 11.19.24
Wednesday
Every 2:00 x 5 Sets:
-5 Touch-N-Go Power Snatch
*moderate and form-focused
+
Every 2:00 x 5 Sets:
-3 Push Jerk; from the floor
*start light & build fast, ending heavy
+
“Part Timer”
EMOM 12:00
1) 11/8 Calorie AirBike + Max Snatch 95/65lb
2) Rest
3) 13/10 Calorie Row + Max Thruster 95/65lb
4) Rest
*score is total barbell reps
*compare to 11.20.24
Thursday
AMRAP 15:00 @ 75% Effort
-10…12…14…. Calorie Erg*
*walk 2 x 60ft as rest b/t
*use the same erg the entire time
…
[15:00 Clock]
-10 Glute Bridge; Shoulders on Bench
-20 Seated Banded Hamstring Curls
-15 Banded Face Pulls
-5 Lat Pull Down; 3s lower, heavy
-15s Side Plank Hold / side
…
[15:00 Clock]
-30s Saddle Pose
-30s Lizard Stretch / side
-30s Overhead Opener
-30s Seated Biceps Stretch
-30s Supine Hamstring Stretch / side
-30s 2-Way Neck Stretch (split)
*compare to 1.26.23 & 11.14.24
Decreasing Cadence Breath Work
Friday
[15:00 Clock]
Hang Clean: Find Heavy Double
*60s of handstand practice after each set
+
“Task Priority 15.4”
For Time // 2-4-6-8-10
-Power Clean 185/125lb
-Handstand Push-Up
*Rx+ = 225/155lb, Wall-Facing
*Scale = Dual KB Push Press
*compare to 11.22.24
Saturday
A. 3 Hang Muscle Snatch + 3 Tall Squat Snatch (3 Sets)
*keep it light – trainer bar or empty barbell
B. Snatch Grip Deadlift + Low Hang Snatch: Find Heavy Complex
*12min Cap
C. Every 1:45 x 6 Sets: 3 Box Front Squat
*use 65-70% of Front Squat
*2s lower, explode up
*focus: rate of force development
+
“Muscle Egg”
AMRAP 5:00
-Bar Muscle-Ups
*EMOM, Including 0:00: 10 Pistols
(preferred scale: CTB & Band-Assisted Pistols)
+
20:00 Row @ Comfortable Pace
20:00 Self-Directed Mobility
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.