Monday
“Lumberjack Total”
For Combined Load
(Power Clean, Bench Press, Weighted Strict Pull-Up)
*compare to 1.3.25
Tuesday
AMRAP 10:00 @ Warm-Up Pace
-10/7 Calorie Erg
-10 Step Back Lunges
-10 Good Morning; Empty Bar
-10/7 Calorie Erg
-10 Up-Dog to Alt Toe-Touch
-10 Bent Over Row; Empty Bar
+
“Batman”
AMRAP 10:00
-12 Calorie AirBike
-12 Dual KB Step Back Lunge 70/53’s
-12 Line-Facing Burpee
+
“Robin”
AMRAP 10:00
-25 Calorie Row
-25 Wall Ball 20/14lb, 10/9ft
-25 AbMat Sit-Up
+
EMOM 10:00
1) 6-8 3pt Bent Over Row; arm 1
2) 6-8 3pt Bent Over Row; arm 2
Wednesday
(9:00am Class Only)
“12 Days of Christmas”
For Time (Partner WOD)
*Alternate Full Movements*
(1…2,1…3,2,1…4,3,2,1…etc.)
-1 Complex* 115/85lb
-2 DB Burpee Box Step Over 20″ 50/35’s
-3 Strict Pull-Ups**
-4 Wall Walks
-5 DB Devil’s Press 50/35’s
-6 V-Ups
-7 DB Thrusters 50/35’s
-8 Toes-to-Bar
-9 Box Jump, Step Down 24/20″
-10 Front Squat 115/85lb
-11 Chest-to-Bar
-12 Shuttle Runs (2x25ft=1)
*3 Power Clean + 3 Shoulder-to-Overhead
**Rx+ = 155/105 for complex, BMU for sPU
Thursday
(Closed)
[At Home Workout]
EMOM 21:00 – for total reps
1) 30s Max Push-Ups
2) 30s Max Single Leg V-Ups
3) 30s Max No Push-Up Burpee
Friday
(Open Gym Only)
Clean + Front Squat:
Build to 91-94% of Clean
+
4 Sets: (1:00 On, 3:00 Off)
-4 Shuttle Run (2x25ft=1)
-Max Complexes: 1 Clean + 1 Front Squat
*82-78-74-70%
+
“Coupler”
6 Sets: (6:00 On, 4:00 Off)
Buy-In (all sets): 33/27 Cal Echo
…
AMRAP (Odd):
-4 Wall Walk
-4 Sandbag Carry 150/100lb (25ft)
…
AMRAP (Even):
-4 Sandbag Clean 150/100lb
-4 Shoulder-to-Overhead 185/125lb
Saturday
Every 3:00 x 5 Sets:
-1.1.1 Power Snatch; 75-80% of PS
-2-4 Strict Pulling Reps
*level 1: Strict CTB
*level 2: L-Pull-Up
*level 3: Low Ring Muscle-Up
+
Every 1:30 x 5 Sets:
-Snatch High Pull + Floating Snatch High Pull 100% of PS
+
“Crooked Smile”
For Time
-30 Back Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Front Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Overhead Walking Lunges*
-10 Bar Muscle-Up
*135/95lb
**scale BMU to Burpee Pull-Ups
+
8 Rounds
-200m Row @ 1k Time Trial Pace
*rest as little as needed to do the next interval successfully
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.