Monday
EMOM 6:00; Cruise Pace
1) AirBike
2) Row
+
EMOM 10:00
1) 3/3 DB Snatch
2) 6-5-4-3-2 Bench Press; respectively
*build both mvmts
+
EMOM 10:00
1) 6-8 Dual KB Thruster
2) 15s Choice Pulling Reps*
*ring row, pu, ctb, bmu
+
“Job Johnny”
For Time
-30/25 Calorie Row
-Rest 1:00-
-30/25 Calorie AirBike
+
EMOM 6:00; Cruise Pace
1) AirBike
2) Row
Tuesday
Every 2:00 x 7 Sets:
-2 Hang Clean + 2 Front Squat
*build to tough set (RPE 8.5-9)
+
Every 8 Minutes x 3 Sets:
“Height”
1) AMRAP 6:00
Buy-In: 50 AbMat Sit-Ups
-6 Shoulder-to-Overhead 115/85lb
-6 Shuttle Run (25ft=1)
“Width”
2) AMRAP 6:00
Buy-In: 40 Toes-to-Bar
-6 Shoulder-to-Overhead 115/85lb
-6 Shuttle Run (25ft=1)
“Depth”
3) AMRAP 6:00
Buy-In: 30 V-Ups
-6 Shoulder-to-Overhead 115/85lb
-6 Shuttle Run (25ft=1)
*cap or 3min for each buy-in
*score is combined reps of STO & SR
Wednesday
Every 1:30 x 11 Sets:
*sets 1-5: 1.1 Power Snatch
*sets 6-8: 3 Snatch High Pull
*sets 9-11: 3 TnG Deadlift
(all sets moderate & form-focused)
+
“Sweaty Betty”
(Partner WOD | Alternate Rounds)
AMRAP 20:00
-4 Burpee Box Get Over 20″
-6 Deadlifts 205/145lb
-8 DB Snatch 50/35lb
-10 Bar Hops
*4.27.24 was 20 RFT
Thursday
2 Rounds @ 60-70% Effort
-4:00 Row
-4:00 AirBike
-4:00 Shuttles
*pick a pace you could do for 45-60min
+
A. 4 Sets:
-4-6 Dips; Weight or Assist
-8-10 Z-Press
B. 4 Sets:
-4-6 Lat Pull Down; heavy
-8-12 Ring Row
C. 4 or 6 Sets:
-50ft Suitcase Carry
-10 Oblique Side Bends
-50ft Suitcase Carry
-10 Oblique Side Bends
*perform whole set on one side, switch hands each set
Friday
[12:00 Clock]
Choice Gymnastics Practice
+
[12:00 Clock]
Find Heavy Power Clean
+
“Fast Singles”
AMRAP 10:00
-5 Power Clean 185/125lb
-15 Wall Ball 20/14lb, 10/9ft
+
3 Rounds (12:00)
-1:00 Couch Stretch (L)
-1:00 Couch Stretch (R)
-1:00 Biceps Stretch; Bar-in-Rack
-1:00 Athlete’s Choice
Saturday
“Pit Crew”
For Time (13:00 Cap)
-9 Cluster 135/95lb
-13 Pull-Up
-9 Cluster 165/105lb
-13 Chest-to-Bar
-9 Cluster 185/125lb
-13 Bar Muscle-Up
-9 Cluster 205/145lb
-13 Bar Muscle-Up
-9 Cluster 185/125lb
-13 Chest-to-Bar
-9 Cluster 165/105lb
-13 Pull-Up
-9 Cluster 135/95lb
*single barbell, change your own weights
*cluster = squat clean thruster
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.