Monday
[10:00 Clock]
Choice Gymnastics Practice
+
Every 1:15 x 15 Sets:
1) 5-7 3pt DB Row / arm
2) 3-5 Push Press; from the rack
3) 3-5 Box Jump; build height
+
“Plain Jane”
AMRAP 10:00
-14 Box Jump Over 24/20″
-12 KB Swing 53/35lb
-10 Chest-to-Bar
Tuesday
[4 Sets: At 0,2,5,9:00]
-8 Front Squat; no rack
*set 1: warm-up
*set 2: moderate
*set 3: heavy
*set 4: daily max
+
“Pound Sand”
For Time (7:00 Cap)
-7-5-3 Devil’s Press 50/35’s
-7-9-11 Back Squat; from the rack 185/125lb
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“Kick Rocks”
For Time (7:00 Cap)
-100ft Burpee Broad Jump
-50/40 Calorie AirBike
Wednesday
2 Sets: (rest 2:30 b/t)
Every 0:30 x 8 Sets: 1 Snatch
*set 1: moderate / RPE 6-7
*set 2: mod-heavy / RPE 7-8
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“Hippy Grippy”
AMRAP 16:00
(every minute: switch working partner)
-2 Rope Climb 12ft
-8 Hang Snatch 75/55lb
-8 Medball AbMat Sit-Up 20/14lb
*Rx+ = GHDSU 14/10lb, BB 95/65lb
+
Tabata Side Plank
Thursday
8 Rounds
(2:00 On, 1:00 Off)
1) AirBike @ Nasal Cap
2) AMRAP: 7 Push-Up, 9 Ring Row, 11 Air Squat, 13 Double Under
*score is total reps
*if doing the Open workout tomorrow, perform at a cruise pace (not hard)
+
[18:00 Clock]
-8/8 Seated External Rotations; 2.5-5lb
-3-6 Glute Ham Raise / 8-10 Hip Extension
-15s Copenhagen Plank / side
-8/8 Pallof Press
-10-12 Banded Lat Row; 3s return
Friday
Open Workout 25.3
For Time (20:00 Cap)
-5 Wall Walk
-50 Calorie Row
-5 Wall Walk
-25 Deadlifts 225/155lb
-5 Wall Walk
-25 Cleans 135/85lb
-5 Wall Walk
-25 Snatch 95/65lb
-5 Wall Walk
-50 Calorie Row
Saturday
A. AMRAP 15:00 @ Warm-Up Pace
-12/9 Calorie AirBike
-2 Turkish Get-Up; arm 1
-12/9 Calorie AirBike
-2 Turkish Get-Up; arm 2
-12/9 Calorie AirBike
-6 Dual KB Front Squat*
*3s lower, 2s pause
*light –> mod-heavy
+
B1. DB Pull Over (3 x 8) 4s lower; 10-15lb
B2. Seated BB sPress (3 x 5-8) empty bar
*pause 2s overhead
B3. Box Jump Over, Step Down (3 x 5) 30/24″
C1. Front Squat + Double Pause Jerk (5 Sets) RPE 4 → 6
*pause in dip & catch for 1s
C2. Squatting Box Jump (5 x 3) 30/24″
D. Every 2:00 x 7 Sets:
-X Front Squat + 1 Jerk; from the rack
*3-3-2-2-1-1-1 respectively
*end at heavy complex
E. Back Squat (2 x AMRAP-1) 86-88%
*rest 3-4min b/t
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5 Rounds @ 85% Effort (20:00)
-1:00 AirBike Calories
-1:00 Wall Balls 10/9′, 20/14lb
-1:00 BBJO 24/20″
-1:00 Rope Climbs
*aim for consistent scores on each min
*no gaming for best score
+
5min AirBike @ Recovery Pace
…
[Accessories]
A. Glute Ham Raise (4 x 4-6) 3s lower
B. Preacher Hammer Curl; using GHD (4 x 8/8) heavy
C. DB External Rotation; Elbow on Knee (3 x 8/8)
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.