Monday
“Simple Syrup”
5 Rounds for Time (16:00 Cap)
-50 Double Under
-20 Wall Ball 20/14lb, 10,9ft
-15 Calorie Row
+
Every 1:30 x 10 Sets:
1) 7-10 Strict Dips
2) 7-10 Strict Pull-Ups
Tuesday
Every 2:15 x 6 Sets:
-1 Power Clean + 3 Front Squat
*build to tough set (RPE 8.5-9)
+
“Burning Macho Man”
[Partner Workout]
8 Continuous Rounds (4 Each)
AMRAP 1:30: Max Complexes
*1 rep = Power Clean + Front Squat + Push Jerk 135/95lb
…
Partner AirBikes for Calories
+
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
Wednesday
3 Sets: (rest 2:00 b/t)
Every 0:30 x 6 Sets:
-3 Touch-N-Go Deadlift
*mirror jumps from two week ago or RPE 6-7-8 respectively
+
“Provoke the OCD”
7 Sets: (rest 1:30 b/t)
-3 Wall Walk
-6 Box Jump 24/20″
-7 Toes-to-Bar
-6 Burpee Box Jump Over 24/20″
*Rx+: 5-9-10-9
*score is slowest set time
*25:00 time cap
Thursday
3 Rounds @ 60-70% Effort
-3:00 Row
-3:00 AirBike
-3:00 Shuttles
*pick a pace you could do for 45-60min
+
A1. BB Upright Row (4 x 6-12) 20/15kg
A2. Ring Support Hold (4 x 10-20s)
*scale to parallel bars
B1. DB Bench Press (4 x 7-9)
B2. Concentration Curls (4 x 10-12*)
*heavy, alternate arms each set
C1. L-Sit / Tuck Hold (4 x 15-20s)
C2. Copenhagen Plank (4 x 15-20s*)
*alternate sides each set
Friday
Open Workout 25.2 / 22.3
For Time (12:00 Cap)
-21 Pull-Ups
-42 Double Unders
-21 Thrusters 95/65lb
-18 Chest-to-Bar
-36 Double Unders
-18 Thrusters 115/75lb
-15 Bar Muscle-Up
-30 Double Unders
-15 Thrusters 135/85lb
Saturday
[0:00-6:00]
-10/8 Calorie Row
-8 Box Step-Up 24/20″
-15s HS Hold; Soles-to-Wall
[6:00-12:00]
-3/3 Toe-Drag Step-Up 24/20″
-2 Wall Walk
-6 TnG Deadlift; 3s lower 135/95lb
[12:00-18:00]
-5 Power Snatch 75/55lb
-5 Box Jump, Step Down 24/20″
-15s Static Handstand Hold*
*use wall as needed
+
A. Every 1:30 x 7 Sets:
-3 Box Squats; mod → heavy
*set box at sticky point of squat
+
B. Every 1:30 x 7 Sets:
-2 Clean Pulls
*90% → 110% of Clean
+
C. Every 1:30 x 7 Sets:
-1 Power Snatch
*70% → Heavy Single
+
D. For Time
2 Rounds
-20/16 Calorie Row
-10 Power Snatch 95/65lb
-5 Wall Walk
(Rest 1:00)
2 Rounds
-20/16 Calorie Row
-10 Power Snatch 135/95lb
-2 Handstand Walk (25ft=1)
+
E. EMOM 12:00
-40s Row @ Fastest Repeatable Pace
*score is total calories
+
5min Bike; Easy, Nasal
5min Mobility; Self-Directed
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.