Monday
EMOM 12
1) Choice Rope Skill Practice
2) 20s Max Alt KB Gorilla Row
+
Every 2:00 x 8 Sets:
-1 Power Clean + 3 Front Squats
*start light, end heavy
+
“SeeFood”
For Time
30 Bar-Facing Burpee
30/20 Calorie Echo
Tuesday
Every 10:00 x 3 Sets:
AMRAP 5:00
Buy-In: 6 Bear Crawl** (25ft)
-3…6…9… Cal Row
*15 double unders / 25 single unders after each set
**Rx+ = 4 Handstand Walk Lengths
***during each rest perform 1 of the following…
(i) 30 GHD Sit-Ups
(ii) 40 Single Leg V-Ups
(iii) 45 AbMat Sit-Ups
+
Good Morning (4 x 8)
Wednesday
EMOM 14
1) 3 Snatches; moderate & form-focused
2) 4-6 DB Strict Press; heavy
+
“Up N’ Over”
Partner WOD (You Go, I Go)
AMRAP 20:00
-3 Rope Climbs 12ft
-25ft Front Rack Lunge 95/65lb
-12 Pull-Ups
-25ft Front Rack Lunge 95/65lb
Thursday
[45:00 Clock]
-10 Pallof Press / way
-30-45s Sorenson Hold
-6-9 DB Bent Over Row / arm
-1 Lap KB Farmer’s Carry* 70/53’s
-1 Turkish Get Up / arm 53/35lb
-8 Bottom Half Burpee
-8 V-Ups or Tuck Crunch
-8 Plate Pullover 15/10lb
-1:00 AirBike; cruise pace
*perimeter of the main floor
Friday
EMOM 18
1) 1 Push Press + 3 Jerks; build to heavy
2) 3-6 Strict Pull-Ups* / Lat Pull Down
3) 4 Box Clear Overs; tough height
*weight or assist as needed to make appropriately challenging
+
“Interval Nancy”
4 Rounds
[2:00 On, 1:00 Off]
-12,11,10,9 Shuttle Run (2x25ft=1)
-Max OHS*
*rd 1: 95/65lb
*rd 2: 115/85lb
*rd 3: 135/95lb
*rd 4: 155/105lb
Saturday
Every 3:00 x 4 Sets:
-4 Touch-N-Go Deadlift @ RPE 8
+
Partner “Pumpkin Hypothesis”
For Time
-99 Calorie Row
…
6 Rounds (3 Each)
(You Go, I Go)
-22 Wall Ball 20/14lb, 10/9ft
-11 Bar-Facing Burpee
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-200 Banded Bicep Curls
-200 Banded Hamstring Curls
-40 Straight Arm DB Pec Flys; heavy
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.