Classes: Week of 3.9.26

Monday

Every 2:00 x 6 Sets:
-1-2 Rope Climb or Pegboard Ascent
-10-15s Handstand Hold Variation
-10-20s L-Sit or Tuck Hold
+
“Monday Night Raw”
AMRAP 25:00
-25/20 Calorie Row
*during rest partner completes:
-5 Burpee Pull-Ups
*Rx+ = Burpee BMU

Box Breathing Follow Along

Tuesday

Every 1:30 x 12 Sets:
1) 20s Max Dual DB Front Squat
2) 13s AirBike @ Max Effort
3) 6/6 KB Goblet Bulgarian Split Squat
*sets 1-3 are additional warm-up*
+
“Knock on Wood”
4 Sets: (rest 1:00 b/t)
*sets 1&3:
AMRAP 5:00
-10 Box Jump Over 24/20″
-15 Russian KB Swing 70/53lb
-25 Double Under*
*Rx+ = Drag or Heavy Rope
(only set 3 is scored)
…
*sets 2&4:
5:00 AirBike @ Moderate Pace

Wednesday

[0:00-8:00]
-2 Vertical Jumps; build effort
-3 Deck Squats (see scales)
-4 Alt Single Arm Devil’s Press*
-5 Tall Muscle Clean; empty bar
*use the load you will use for dual db in the next part
…
[10:00-18:00]
-2 Wall Walk
-3 DB Devil’s Press*
-4 Hang Power Clean*
*same moderate load across
-5 Plyo Push-Up; band-assisted
…
[20:00-35:00]
“Open Workout 21.4”
Find Heavy Complex:
-Deadlift + Power Clean + Hang Power Clean + Jerk
…
[40:00-45:00]
-15 Plate Lu Raises
-30 Plank Shoulder Taps

Progressive Muscle Relaxation

Thursday

10:00 Row @ Easy Pace
+
Every 1:15 x 8 Sets:
1) 5-7 DB Bench Press
2) 5-7 KB 3pt Row; on Bar in Rack
+
“Over & Out”
2 Sets: (4:00 On, 4:00 Off)
-30 Dual KB Front Rack Step Back Lunge 53/35’s
-15 Burpee Box Get Over 40″/40″
-Max Calorie Row
*set 1 at cruise pace
*set 2 for time
*during rest: airbike @ flush pace
+
AMRAP @ Quality-Focused Pace; Remainder of Class
-10s/10s Single Leg Wall Sit
-7/7 Half-Kneeling Adductor Rocks
-5/5 Single Leg Hip Thrust; off Bench

Friday

“Open Workout 26.3”
For Time (16:00 Cap)
2 Rounds
-12 Burpees over the bar
-12 Cleans 95/65lb
-12 Burpees over the bar
-12 Thrusters 95/65lb
2 Rounds
-12 Burpees over the bar
-12 Cleans 115/75lb
-12 Burpees over the bar
-12 Thrusters 115/75lb
2 Rounds
-12 Burpees over the bar
-12 Cleans 135/85lb
-12 Burpees over the bar
-12 Thrusters 135/85lb

Saturday

View Warm-Up Protocols Here

“Doo-Doo”
For Time
-2k Row
-200 Double Unders
-100ft DB Lunge 70/50’s
-10 Rope Climb 15ft

(and/or)

“2021 Quarterfinals E5”
For Time // 9-6-3 (7:00 Cap)
-Snatch 185/125lb*
-Burpee Box Jump Over 30″
*scale to 75-77% of 1RM

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.