Monday
Every 1:30 x 10 Sets:
*sets 1-3:
-2 Front Squat + 3 Shoulder-to-Overhead
(perform at your workout weight, no rack)
*sets 4-6:
-3 Clean High Pull; 100-105% of Clean
(reset on floor, keep hands on bar)
*sets 7-10:
-4-6 Sumo Deadlift; RPE 7/10
+
“Another Round On Me”
11 Rounds for Time (22:00 Cap)
-150m Run
-5 Front Squat 115/85lb
-5 Shoulder-to-Overhead 115/85lb
Tuesday
[10:00 Clock]
-10 Hops; Over Climbing Rope Tail
-9 Banded Face Pulls
-8 Calorie Erg
-7 Russian KB Swings; building
-6 Alt DB Hang Snatch; building
+
15:00 AirBike @ Cruise Pace
*Every 2:30 (-0:00 + 15:00):
-6 Alt DB Hang Snatch; heavy
+
“Tuesday Addams”
For Time (15:00 Cap)
30 American KB Swings 70/53lb
…into…
3 Rounds
-30 Hops; Over Climbing Rope Tail
-3 Rope Climb* 12ft
…into…
30 American KB Swings 70/53lb
*Rx+ = 15ft
Decreasing Cadence Breath Work
Wednesday
“Laura” (Hero WOD)
*split work with a partner*
AMRAP 21:00
-30 Calorie Row
-20 Burpees Over Rower
-10 Power Cleans 155/105lb
*compare to 9.11.24
Thursday
30s Each x 2 Rounds
-Single Arm KB Push Press (split)
-Single KB RDL; 3s lower
-Step-Ups
-Single Arm KB Hang Clean (split)
-Step Back Lunge
+
4 Stations; Rotate Through In Order
*rest 2:00 b/t stations*
…
EMOM 6:00:
1) 15s/15s 3pt KB Row; Hand on Bench
2) 12-15 Dual DB Bench Press
…
EMOM 6:00:
1) 30s Kickstand RDL; leg 1
2) 30s Kickstand RDL; leg 2
*empty barbell; 3s lower
…
EMOM 6:00:
1) 8-12 Tall Kneeling KB Strict Press
2) 30s Max Ring Rows
…
EMOM 6:00:
1) 15s/15s Goblet Step-Up
*working leg stays on the box
*hold KB in goblet
2) 15s/15s Suitcase Step Back Lunge
*one leg works at a time
*hold KB in suitcase on opposite side
+
3 Rounds for Quality
-1:00 KB Atomic Sit-Up
-1:00 Burpee Box Get-Up 20″
-1:00 AirBike @ Smooth Pace
-1:00 AirBike @ Moderate Pace
Friday
Every 2:00 x 23 Sets:
*sets 1-5: 20s Row Sprint
*sets 6-11: 4 Back Squat
*sets 12-18: 3 Deadlift
*sets 19-23: 20s Bike Sprint
(compare to 11.17.23 & 9.14.24)
Saturday
Every 3:00 x 6 Sets:
-1 Snatch High Pull + 1 Snatch*
-3/3 DB OHS – heavy
-3-5 RMU
*start ~70% & build to ~90%
+
“Smith & Wesson”
[Complete in 20/14# Weight Vest]
AMRAP 10:00
-100m Run
-1 Rope Climb 15ft
-5 Sandbag Over Shoulder 150/100lb
-200m Run
-2 Rope Climbs 15ft
-5 Sandbag Over Shoulder
-400m Run
-4 Rope Climbs 15ft
-Max Bearhug Sandbag Carry in Remainder*
*50ft Sandbag Lengths (50ft = 1 Rep)
+
EMOM 15:00
1) 15s Box Jump Over 30/24″
2) 15s Sandbag over Yoke; 150/100lb, 45″
3) 15s Ski @ Strong Pace
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.