Monday
EMOM 12:00
1) 6-9 DB Bench Press
2) 15s Max Ring Muscle-Up / Supinated Strict Pull-Up
+
“MLM”
5 Rounds for Time (18:00 Cap)
-3/3 Single Arm Devil’s Press 50/35lb
-6 Chest-to-Bar
-9 Box Jump Over 24/20″
-6 Chest-to-Bar
-3/3 Single Arm Devil’s Press 50/35lb
-Rest 60s-
*Rx+ = Bar Muscle-Up, 30/24″
Tuesday
Every 1:30 x 4 Sets:
-2 Front Squat; no rack
*start moderate, end mod-heavy
*yes, rep 1 may be a squat clean
…rest one interval…
Every 1:30 x 4 Sets:
-2 Back Squats; 3s lower
*start moderate, end mod-heavy
+
“Malcolm X”
For Time (9:00 Cap)
5-7-9-11-13
-Calorie AirBike
-Squat* 135/85lb
*by any means necessary
+
[13:00 Clock]
-30s Supinated Dead Hang
-15 Banded Face Pulls
-10 Hurdler Step-Over
-5 Glute Ham Raise / 10 Hip Extension
Wednesday
2 Sets: (rest 2:30 b/t)
Every 0:30 x 8 Sets:
-4 Dual DB Power Clean
*set 1: moderate / RPE 6-7
*set 2: mod-heavy / RPE 7-8
+
“Icky Thumb”
[You Go, I Go]
8 Rounds (with a Partner)
-30 Double Under
-9 Toes-to-Rings
-9 DB Power Clean 50/35’s
-9 DB Push Press 50/35’s
-9 Toes-to-Rings
-30 Double Under
*Rx+ = 40-12-12-12-12-40
*Scaled = 20-6-6-6-6-20
Thursday
6 Rounds
(3:00 On, 1:00 Off)
1) 6 Burpee over DB + 12 Row Calories + 6 Burpee over DB + Max Row Calories
2) 8 Alt Hang DB Snatch 50/35lb + 12 AirBike Calories + 8 Alt Hang DB Snatch 50/35lb + Max AirBike Calories
*always reset ergs, buy-in not included in score
*if doing the Open workout tomorrow, perform at a cruise pace (not hard)
+
EMOM 20:00
1) 8-10 Bulgarian Split Squat / side; bodyweight
2) 15-30s FLR Hold; on Low Rings
3) 15-30s GHD Sit-Up Hold at Parallel
4) 8 Landmine Goblet Squat; 2s lower
5) 30s Hip Circle Side Step
Friday
*AM classes will run as normal
*PM classes will be replaced with Friday Night Lights,
where athletes will sign-up for a heat start time &
a non-coach led warm-up will be provided
Open Workout 25.1
AMRAP 15:00
-3…6…9… Burpee over DB
-3…6…9… DB Hang Clean & Jerk 50/35lb
-2x15ft Walking Lunge
Saturday
(Open Gym Workout)
A. AMRAP 15:00 @ Warm-Up Pace
-12 Calorie Row
-10 Kip Swings
-8/8 KB Windmill
-6 Dual KB Front Squat*
*3s lower, 2s pause
+
B. Every 3:00 x 5 Sets:
-X Snatch Singles
*7-6-5-4-3 Reps; Respectively
*mix in some powers first 3 sets
*goal is to end by 60s mark of interval
+
C. Front Squat (4,3,2)
*RPE 7-8-9
+
D. Every 3:00 x 3 Sets:
-30s Max Back Squat
*perform at ending front squat load
+
E. 4 Sets: (rest 1:1)
-6 DB Box Step-Over 50/35’s, 20″
-8 Toes-to-Bar
-10 Shuttle Run (2x15ft=1)
-8 Toes-to-Bar
-6 DB Box Step-Over 50/35’s, 20″
+
F. 3 Rounds @ 85% Effort
-1:00 Row Calories
-1:00 Double Unders
-1:00 Rope Climbs
-1:00 Rest
+
5-10min Easy Cyclical
5-10min Self-Directed Mobility
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.