Monday
Every 2:00 x 5 Sets: 3 Snatch
*start moderate, end mod-heavy
+
“Tethered”
AMRAP 20:00 with a Partner
5…10…15…
-Burpees Over Bar; split
-Snatch 75/55lb; split
*150m Tethered Run (or) Row after each set
+
2 Rounds
-60s Calf Stretch (switch every :15)
-30s Passive Hang
-60s Foam Roll Calves (split)
-30s Passive Squat
Tuesday
[0:00-10:00]
-60s Cyclical @ Cruise Pace
-15s Overhead Opener; Choice
-5 Scap Pull-Ups + 5 Kip Swings
-10 Air Squat; vary stance
-5-10 Ring Row
-5 Push-Up to Down-Dog
…
[10:00-20:00]
Choice Gymnastics Practice
+
AMRAP 10:00 – Quality Focused
-15/12 Calorie AirBike
-AMRAP-1 Unbroken Toes-to-Bar
+
“Black & White”
3 Rounds for Time (10:00 Cap)
-10 DB Bench Press 70/50’s
-10 Medball Complexes* 20/14lb
*lunge leg 1, lunge leg 2, squat
*held anyhow
Wednesday
Every 3:00 x 6 Sets:
*sets 1-3: 3 Front Squat; build to tough
*sets 4-6: 30s Max Back Squat*
(*use set 3 load for sets 4-6)
+
“Didn’t We Just Do This”
4 Rounds for Time (16:00 Cap)
-5 DB Power Clean; arm 1 – 70/50lb
-5 DB Thruster; arm 1 – 70/50lb
-25 Double Unders
-5 DB Power Clean; arm 2 – 70/50lb
-5 DB Thruster; arm 2 – 70/50lb
-25 Double Unders
*compare to 4.10.24
+
Tabata Isometric Hamstring Curl
Thursday
[10:00 Clock]
-10 Calorie Choice Machine
-5 Strict Press; empty bar
-20-30s Choice Front Rack Prep
+
20:00 Choice Machine @ Easy Pace
*At 4,8,12,16,20 complete…
-4 Strict Press @ RPE 7-8
+
Accumulate; as you see fit…
-50 V-Ups
-50 Banded Pallof Press / way
-50 Tabletop Glute Bridge
-50 Strict Knees-to-Elbows
Friday
A. 3 Point DB Row (3 x 8-10ea)
B. Turkish Get Up (4 x 1ea)
C. Back to Wall Plate Raise (2 x 12-15)
D. RDL (4 x 8-10)
E. Unfatigued Rope Climb Practice, Until 30:00 Mark of Class
+
“Rope Rigamortis”
Partner WOD (You Go, I Go)
8 Rounds for Time (24:00 Cap)
-1 Rope Climb 15ft
-150m Run
-1 Rope Climb 15ft
*Rx+ = Legless
*compare to 4.12.24
Saturday
A. EMOM 15:00
1) 3 Box Jump, Step Down – build
2) 3 TnG Power Snatch – build
3) 3 Pausing OHS – build
*start easy, end moderate
*this is an extended warm-up
+
B. Every 1:30 x 9 Sets:
1) 4 TnG Power Snatch
2) 2 TnG Squat Snatch
3) 1 Squat Snatch
*sets 1-3: RPE 7
*sets 4-6: RPE 8
*sets 7-9: RPE 9
+
C. “The Beard of Zeus”
For Time
1000m row
…
3 Rounds
-30 Wall Balls 30/20lb
-25 Zeus Rope Double Under
-20 Toes-to-Bar
+
D. 4 Sets: (rest ~2:00)
-21/15 Calorie Ski; strong
-X Rope Climb Variation
*Lvl 1: 2/2 Staggered Grip Pull-Up on Cimbing Rope
*Lvl 2: 1 LLRC 10-15ft
*Lvl 3: 1 LLRC; from seated 12-15ft
*Lvl 4: 1 LLRC; seated-to-seated 15ft
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.