Monday
3 Rounds
-15s AirBike; strong pace
-15s Overhead Opener
-15s Choice Handstand Hold
-15s Rocking Wrist Stretch
-60s Choice Squat Prep
+
“220119”
Thruster + Push Press + Push Jerk + Split Jerk
*1-1-1-1-1-1-1 Reps
*after each set: 10 Banded Face Pulls
*from the rack
*go every 2min
+
“Prone Ventilation”
For Time (20:00 Cap)
-60/45 Calorie AirBike
-50 Toes-to-Bar
-40 Box Jumps 24/20″
-30 Thrusters 75/55lb
-20 Lateral Burpee Broad Jump 26″
*compare to 6.25.24
Tuesday
“Ed”
AMRAP 10:00
-20/16 Calorie Row
-30 Rail Hops
-6 Burpee Pull-Ups
…
rest 3:00
…
“Edd”
AMRAP 10:00
-150m Run
-3 Wall Walks
-5 Hand-Release Box Get Over 40″
…
rest 3:00
…
“Eddy”
AMRAP 10:00
-10 V-Ups
-15 DB Shoulder-to-Overhead 50/35’s
-20 Single DB Step Back Lunge 50/35lb
Wednesday
[15:00 Clock]
Find Heavy Complex:
-4 Hang Power Clean + 4 Front Squat
+
“Dole Whip”
AMRAP 12:00
2 Rounds
-4 Hang Power Clean 135/95lb
-8 Chest-to-Bar
2 Rounds
-8 Hang Power Clean 135/95lb
-4 Chest-to-Bar
*compare to 7.1.24
Thursday
5 Rounds (30:00)
-1:00 AirBike; easy
-1:00 Run (or) Row; strong
-1:00 Walk as Rest-
-1:00 Run (or) Row; easy
-1:00 AirBike; strong
-1:00 Walk as Rest-
+
“Tabata That”
(16:00 of 20s On, 10s Off)
1) Bear Crawl
2) Russian Twists
3) American KB Swings
4) AbMat Sit-Ups
*4min of one, then move to the next
Friday
Every 1:30 x 8 Sets: 1 Back Squat
*start light to moderate, end heavy
…rest 2:00…
Every 3:00 x 2 Sets:
-AMRAP-1 Back Squat @ 90% of that single
+
“Wood Chipper”
For Time (15:00 Cap)
-50 Calorie Row
-150 Double Unders
-50 Wall Ball 20/14lb, 10/9ft
-150 Double Unders
-50 DB Snatch 50/35lb
Decreasing Cadence Breath Work
Saturday
“Frogman”
For Time (12:00 Cap)
-500m Row
-10 Unbroken Pistols; leg 1
-10 Unbroken Pistols; leg 2
-500m Row
-20 Pistols; Hands-Behind-Back
-500m Row
-20 KB Goblet Pistols 53/35lb
-500m Row
+
Every 2:00 x 12 Sets:
*sets 1-4: 5 Strict Press; heavy
*sets 5-8: 3 Push Jerk; heavy
*sets 9-12: 1 Split Jerk; heavy
+
8 Rounds for Quality
-35 Crossover Single Under
-8 Snatch 95/65lb
-1 Legless Rope Climb
+
8 Rounds for Time
-8 Calorie Row
-8/6 Calorie AirBike
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.