Monday
[20:00 Clock]
Every 2:30 x 4 Sets:
-45s Shuttle Run @ Cruise Pace
*sub 150m run as desired
-1.1.1 Power Clean & Jerk
*moderate, form-focused loads
*you may build
*this is not scored
…
Remainder: Find Tough Power Clean & Jerk
+
“Say Grace”
For Time (15:00 Cap)
-1600m Run
-30 Clean & Jerk 135/95lb
*if scaling load, consider scaling the run to 1200m
Tuesday
“VT2”
For Time (45:00 Cap)
(Share Work with a Partner)
-15 Synchro Line-Facing Burpee
-5000m/4500m Row
-15 Synchro Line-Facing Burpee
-6.2/5mi AirBike
-15 Synchro Line-Facing Burpee
+
27-21-15
-Banded Bicep Curls
-Banded Tricep Extension
Wednesday
[0:00-10:00]
Find Heavy Pause Back Squat
[12:00-22:00]
EMOM 10:00: 1 Front Squat; 5s lower – RPE 8
+
“Metal Monopoly”
For Time (10:00 Cap)
-15 Chest-to-Bar
-20 DB Front Rack Step-Up*
-25 Deadlifts 225/155lb
-20 DB Front Rack Step-Up*
-15 Chest-to-Bar
*50/35’s, 20″
(Rx+ = Bar Muscle-Up)
Thursday
20:00 Choice Machine @ Nasal Cap
*Every 2 Minutes (-0:00): 6-8 Push-Ups
+
Every 2:30 x 6 Sets:
:00 – :20 | Seated DB Strict Press
:30 – :50 | Floor DB Skull Crushers
*start conservative and build
+
12 Rounds
(20s On, 10s Off)
1) KB Side Bends (L)
2) KB Side Bends (R)
*compare to 4.25.24
Friday
[8:00 Clock]
Rope Climb Practice
(i) seated clamp
(ii) seated clamp + stand
(iii) standing clamp + stand
(iv) standing clamp with compression + stand
(v) no-jump rope climb
+
“Climbing Karen”
For Time (22:00 Cap)
-5-4-3-2-1 Rope Climb 15ft
-10-20-30-40-50 Wall Ball 20/14lb, 10/9ft
*compare to 4.26.24
+
4 Rounds for Quality
-10 Alt DB Hammer Curls
-15s L-Sit or Tuck Hold
-30s Sorenson Hold
Saturday
Every 2:00 x 8 Sets:
-Power Clean + Hang Squat Clean + Jerk
*start moderate, end heavy
+
“A-Scent”
For Time (20:00 Cap)
9-15-21
-Bar-Facing Burpee
-Deadlift 195/125lb
-Box Jump Over 24/20″
…
6-9-12
-Bench Press 195/125lb
-Deadlift 335/215lb
-Box Jump Over 40/33″
+
4 Rounds
-20 Hip Extension on GHD
-15 Sandbag Squats; tough weight
-10 Strict Pull-Ups*
*weight or assist to make reps appropriate
+
4 Rounds
-8 Patrick Step-Up / leg
-8 Side-Lying External Rotations / side
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.