Monday
EMOM 12
1) 40s Rope Skill Practice; Choice
2) 20s Max Pistol Variation; Choice
3) 8-10 Inverted Row; Bar-in-Rack
+
Every 2:00 x 7 Sets:
-Clean + Jerk + Front Squat + Jerk
*start moderate, end heavy
+
For Time // 15-12-9
-Thruster 75/55lb
-Shuttle Run (25ft=1)
*if you lifted less than 135/95 in the complex, perform this MetCon with an empty bar
Tuesday
Every 90s x 5 Sets:
-5 Sumo Deadlift; Moderate
+
Every 6:00 x 6 Sets:
AMRAP 3:00
-10/8 Calorie Row
-4…6…8… Burpee Box Jump 24/20″
Wednesday
Every 1:30 x 8 Sets:
-Power Snatch + Overhead Squat + Squat Snatch
*start moderate, end heavy
*drop or reset after OHS
+
Every 4:00 x 6 Sets:
AMRAP 2:00
-6 Switch Lunge Jumps
-4 Chest-to-Bar*
-2 Wall Walk
*Rx+ = 2 Ring Muscle-Up
**score is reps in worst round
**2 RMU counts as 4 reps
+
Tabata Banded Face Pulls
Thursday
[20:00 Clock] 60% Effort
-21/18 Calorie AirBike (or BikeErg)
-21/18 Calorie Row (or SkiErg)
+
[20:00 Clock] 60% Effort
-10s Band-Assisted Pistol Hold / leg
-5 Landmine Single Leg RDL / leg
-50ft KB Overhead Carry / arm
-8 Pallof Press / arm
-5 Cook Hip Lift / leg
Friday
Every 2:30 x 6 Sets:
-4-6 Front Squat
+
AMRAP 12:00
-50 Single Unders
-12 DB Hang Snatch 60/40lb
-30 Double Unders
-12 Power Snatch 75/55lbs
*scale 30 DU to 50 SU
Saturday
[15:00 Clock]
Find 1RM Jerk
+
“Barbell Boomerang”
(Partner WOD – Split Work as Desired)
AMRAP 15:00
-5 Toes-to-Bar
-5 Clean & Jerk 135/95lbs
-10 Toes-to-Bar
-10 Clean & Jerk 135/95lbs
-15 Toes-to-Bar
-15 Clean & Jerk 135/95lbs
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 movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.