Monday
Every 1:30 x 10 Sets:
-Clean + Front Squat + Jerk
*start moderate, end heavy but form-focused
+
“Four Cylinder”
AMRAP 8:00
-1…2…3… Shoulder-to-Overhead 135/95lb
-15/12 Row Cals
*compare to 9.18.23
+
[8:00 Clock]
-1:00 Around-the-World Plank (15s / side)
-0:30 Dead Hang
-0:15 Ring Support Hold*
*scale to toes-on-floor
Tuesday
Every 2:00 x 8 Sets:
-5 Burpee Over DB
-8 DB Goblet Step Back Lunge
-Max DB Snatches, Until 1:00 Mark
*perform entire interval with same arm
*switch arms each round (4 ea)
+
Every 2:00 x 8 Sets:
-8 KB Bench Press
-Max KB Deadlift, Until 1:00 Mark
*compare to 9.19.23
+
AMRAP @ Quality-Focused; Remainder of Class
-30s Jump Rope Practice (choice)
-15s Handstand Hold
-8 Strict Knees-to-Elbows*
*scale to knees over hips
Wednesday
[0:00-13:00]
-15/12 Calorie Erg
-3 Hang Power Snatch; empty bar
-6 Cossack Squats
…
[13:00-26:00]
-10/8 Calorie Erg
-4 OHS; empty bar
-4 Kipping Pull-Ups*
*Rx+ = kPU, kCTB, kBMU (rounds 1,2,3) then kRMU in remainder
+
EMOM 15:00: 2 Hang Snatch
*compare to 9.20.24
+
Barbell Shrugs: Accumulate 100 at final snatch weight
Thursday
(9am Class Only)
*all members are welcomed to attend*
“Up To Snuff”
(Partner WOD)
*alternate full rounds*
AMRAP 18:00
-6 Shuttle Run (2x25ft=1)
-9 Burpee Pull-Up
-12 DB Hang-to-Overhead 70/50lb
*compare to 11.28.24
Friday
(Open Gym Only)
*gym hours: 9am-12pm, 3pm-6pm
Every 1:30 x 5 Sets:
-3 Box Jumps; tough height
-3 TnG Deadlift*
*build to set 1 wt for strength
+
Every 2:00 x 5 Sets:
-:00-:30 | Max Double Under
-At :30 | 2 Deadlift; heavy
+
Every 12:00 x 3 Sets:
“Sugar”
AMRAP 8:00
-5…6…7… TTB
-7…7…7… Calorie Row
…
“Spice”
AMRAP 8:00
-8 Burpee Box Jump Over 24/20″
-12/8 Calorie AirBike
…
“Everything Nice”
AMRAP 8:00
-3 Devil’s Press 50/35’s
-25ft DB Farmer’s Lunge 50/35’s
Saturday
“Not Nate”
AMRAP 20:00
-2 Strict Ring Muscle-Up
-4 Wall Facing HSPU*
-7 Russian KB Swings 70/53lb
*no wall walk requirement prior to rep 1
…
preferred scale:
-2 Kipping RMU / 4 Strict Pull-Up
-4 Kipping HSPU
-7 Russian Swings 70/53lb
+
Every 2:30 x 6 Sets:
-1 Clean + 3 Front Squat; RPE 7 –> 8.5
+
4 Rounds for Quality
-12 Bear Hug Sandbag Squat; moderately heavy
-8 Bulgarian Split Squat / leg; moderately heavy
-4-6 Glute Ham Raise; controlled lower
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.