New Training Cycle
Monday
[10:00 Clock]
Find Heavy Power Clean
+
“Holleyman”
30 Rounds for Time (30:00 Cap)
-5 Wall Ball 20/14lb
-3 Handstand Push-Ups
-1 Power Clean 225/155lb
*compare to 9.2.24
Tuesday
A. 3pt DB Row (4 x 8ea)
B. Dual DB Curl & Press (4 x 8)
C. Turkish Get-Up (4 x 2ea)
D. Goblet Wtd Bulgarian Split Squat (3 x 10ea)
…
Finish Prepping Wko Mvmts by 30min mark of class
+
“Décolletage”
2 Rounds for Time (12:00 Cap)
-20 Bench Press 135/85lb
-100ft DB Goblet Lunge 70/50lb
*two heats, partner rides airbike easy
*compare to 9.6.24
+
[12:00 Clock]
(i) Jump Rope Skill Practice
(ii) Pistols Squat Practice
(iii) Pegboard / Rope Climb Practice
Wednesday
[12:00 Clock]
-9 Ring Row
-9 V-Ups
-12 Scap Pull-Up
-12 Tib Raise
-15 Banded Lat Row
-15 GHD Hip Extension
+
[10:00 Clock]
Choice Hanging Gymnastics Practice
+
“Chalk Outline”
(3:00, 4:00, 5:00 Intervals)
*rest 60s b/t*
-15/12 Calorie AirBike
-400m Run
-Max Bar Muscle-Ups
*scale to supinated strict pull-ups
*compare to 9.3.24
Thursday
A. AMRAP 8:00 @ 60-70% Effort
-8 Calorie Row
-8 Single Arm DB Press / side 35/25lb
+
B. AMRAP 8:00 @ 60-70% Effort
-8 Calorie AirBike
-8 KB Goblet Step Back Lunge 35/26lb
+
C. AMRAP 8:00 @ 60-70% Effort
-8 Shuttle Run (2×25=1)
-8 Hip Extension on GHD*
*2s pause at the top of each rep
+
Joint Health [20:00 Clock]
-8 Patrick Step-Up / side
-8 KB Windmill / arm
-20s Hanging Knee Raise
-8/8 Rocking Adductor Stretch
-8 Banded External Rotations / arm
-20s GHD Sit-Up Hold at Parallel
Friday
[7:00 Clock]
Build to Power Snatch Weight
…rest 60s…
EMOM 12:00: 1 Power Snatch
*use the same load for all sets
+
“Axe to Grind”
For Time (12:00 Cap)
-60 GHD Sit-Ups
-45 DB Lunge 50/35’s
-30 Snatch 95/65lb
-15 Ring Muscle-Up
*compare to 12.20.24
Saturday
Gym Closes at 10am for Bar Crawl
“Barbell Beep Test”
Perform 1 Clean & Jerk, Until Failure
*Elite: 225/155lb
*Rx: 185/125lb
*Intermediate: 135/95lb
*Scaled: 95/65lb
(target % is 67-72%)
+
Move Through @ Cruise Pace
*not a metcon, just simple conditioning*
-50 Wall Ball
-50 Toes-to-Bar
-50 Box Jump Over 24″
-50 Calorie Row
-50 Wall Ball
-50 GHD Sit-Up
-50 Burpee to Bar Touch
-50 Calorie Row
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.