Monday
Every 1:30 x 7 Sets:
-3 Hang Snatch
+
“Kelly”
5 Rounds for Time (30:00 Cap)
-400m Run
-30 Box Jump 24/20″
-30 Wall Balls 20/14lb, 10/9′
*if you scale the box jump height, you will perform 4 rounds
*compare to 8.18.23 & 7.26.24
Tuesday
“Vegetable Medley”
[30:00 Clock]
For Max Points:
(i) L-Sit
(ii) Handstand Hold
(iii) Chin-Up Hold
(iv) Shuttle Sprint
(v) Farmer’s Carry
*compare to 12.29.23
*once complete, easy cyclical until 55min mark of class
Wednesday
Every 2:00 x 7 Sets:
-20s Max Touch-N-Go Clean & Jerk @ 50-60%
+
“Boilermaker”
For Total Reps:
AMRAP 2:00: Burpee Pull-Ups**
AMRAP 2:00: AirBike Calories
AMRAP 2:00: Burpee Box Get Over 40″
AMRAP 2:00: A-Jumps
AMRAP 2:00: V-Ups
(rest 1:00 b/t each)
*you can start at any station you want, but must rotate through in order
**scale to 1min of ring rows + 1min of burpee to bar touch
*compare to 9.4.23 & 6.17.24
+
Ring Rows: Accumulate 50 @ Tough Angle
Thursday
1k Row @ Cruise Pace
+
Every 15:00 x 2 Sets:
(rest on airbike b/t sets)
…
*set 1: For Time; Quality Focused
12-11-10-9-8 DB Bench Press
*run 150m after each set
(perform at a load you can do unbroken)
…
*set 2: For Time; Quality Focused
12-11-10-9-8 Toes-to-Bar
*run 150m after each set
(scale to a movement you can do unbroken)
+
1k Row @ Cruise Pace
Friday
(Deload Squat)
Every 2:00 x 8 Sets:
1) 4/4 Box Step Down; 3s lower
*increase box height to make challenging
2) 4 Front Squat
*RPE 6-7, 2s lower
+
For Quality // 2-4-6-8-6-4-2
-Seated DB Strict Press
-Feet Elevated Ring Row
*Rx+ = sHSPU & 1 Pegboard
+
“Almost Online Event One”
3 Rounds
-1:00 DB Snatch 50/35lb
-1:00 Row Calories
-1:00 Barbell Step-Up 95/65lb, 20″
-1:00 Rest
Saturday
Every 2:00 x 8 Sets:
-8 Bar-Facing Burpees
-1 Snatch; Build to 1RM
+
“The Standard”
-30 Clean & Jerk 135/95lb
-30 Ring Muscle-Ups
-30 Snatch 135/95lb
*RMU scale is 30 CTB & 30 Strict Dips, broken up as you please
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.