Monday
Every 1:30 x 7 Sets: 2 Power Cleans
*start light & build every other set, ending heavy
+
“The Chief”
5 Sets: (rest 1:00 b/t)
AMRAP 3:00
-3 Power Clean 135/95lb
-6 Push-Ups
-9 Air Squats
*compare to 7.10.24
Tuesday
“2 Score & 7 Years Ago”
(Partner Workout)
AMRAP 30:00
-3 Strict Pull-Ups
-6 Goblet Step-Up 53/35lb, 24/20″
-9 Russian KB Swings 53/35lb
-6 KB Hang Snatch 53/35lb
-9/7 AirBike Calories
*while one partner works on the amrap, the other runs a 150m lap
*after running, pick-up where you partner left off in the amrap
*you will have two scores (i) total run laps and (ii) total amrap rounds
Decreasing Cadence Breath Work
Wednesday
[15:00 Clock]
Find Heavy Unbroken Complex:
2 Snatch + 2 Overhead Squat
+
“Roundtrip”
For Time (13:00 Cap)
-30 DB Bench Press 50/35’s
-40 Deadlift 155/105lb
-50 Calorie Row
-40 Alternating Pistols
-30 DB Hang Power Clean 50/35’s
*compare to 8.9.24
+
Banded Face Pulls (4 x 20)
Thursday
AMRAP 20:00 @ 60% Effort
3…4…5…
-Russian Swing 53/35lb
-AirBike Calories
-Up-Down’s
+
EMOM 14:00
1) 5-8 DB Push Press
2) 5-8 BB Bent Over Row
+
Tabata Zercher Good Mornings
*use an empty bar
+
[12:00 Clock]
-30s Kneeling Hip Flexor Stretch / side
-30s Calf Stretch / side
-30s Overhead Triceps Stretch / side
-30s Biceps Stretch; Bar-in-Rack
-30s Elevated Cat; Bar-in-Rack
Friday
Every 2:00 x 8 Sets:
-2 Back Squat; RPE 8-8.5 All
-15 PVC External Rotation Stretch / side
+
“Sonic”
For Time (10:00 Cap)
4-3-2-1
-Run Laps 150m
-Rope Climbs 12ft
+
“Shadow”
For Time (10:00 Cap)
12-9-6-3 Thrusters 95/65lb
*after each: 12/10 Row Calories
Saturday
“Equalizer”
For Time
1:30 Sandbag Bear Hug Hold 150/100lb
…
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Front Squats 155/105lb
…
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Shoulder-to-Overhead 155/105lb
…
300′ Sandbag Bear Hug Carry 150/100lb
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.