Monday
EMOM 12
1) 40s Double Under Practice
2) 12 Air Squats; 6 Narrow, 6 Wide
3) 30s Ring Rows @ Controlled Tempo
+
Every 2:00 x 7 Sets:
-Deadlift + Hang Clean + Front Squat + Jerk
*start moderate, ending heavy
+
For Time @ High Effort
-21 Shoulder-to-Overhead*
-15 Bar-Facing Burpee
-9 Shuttle Run (50ft = 1)
*perform @ 70% of Heaviest Complex
Tuesday
Every 8:00 x 5 Sets:
AMRAP 4:00
-19/15 Calorie Row
-12 Rower Rail Hops*
-12 American KB Swings 53/35lb
-12 AbMat Sit-Ups
*scale to 18 Lateral Line Hops
+
EMOM 5: 8 KB RDL; 4s lower
*use single KB b/w the legs
Wednesday
Every 1:30 x 8 Sets:
-Power Snatch + 2 Overhead Squat
*start moderate, ending heavy
+
Every 3:00 x 8 Sets:
-4 Chest-to-Bar
-8 Hand-Release Push-Ups
-16 Wall Ball
*Rx+ = Ring Muscle-Up, sHSPU, 30/20lb Medball
+
Skill Refinement [12:00 Clock]
Pick a Skill You’re Working On and Perform Unfatigued Bouts of Practice
(e.g. Rope Climbs, Double Unders, Toes-to-Bar, Handstand Holds, Snatch Technique, etc.)
Thursday
[20:00 Clock] 60% Effort
-10/8 Calorie AirBike (or BikeErg)
-12 DB Skull Crushers; moderate
-8 Tuck Crunches
-15 Banded Face Pulls
{Transition 2:00}
[20:00 Clock] 60% Effort
-10/8 Calorie Row (or SkiErg)
-16 Freestanding KB Bent Row (8L+8R) moderate
-16 Suitcase Deadlift (8L+8R) moderate
-12 Breath High Plank Hold
-12 Tabletop Glute Bridge
Friday
Every 3:00 x 5 Sets:
-6-8 Front Squat; Building
+
3 Rounds for Time (15min Cap)
-18 Reverse Lunge*
-15 Toes-to-Bar
-12 Thrusters*
-Rest 1:00-
*95/65lb (or) 60% of today’s strength, whichever is less
Saturday
“Circuit Breaker”
AMRAP 16:00
-14 Wall Ball 20/14lb to 10ft
-12 DB Snatch 50/35lb
-10 Box Jumps 24/20″
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Pausing Cossack Squats
-40 Good Morning; empty bar
-50 Back-to-Wall Tib Raise
-60 Banded Lat Row – 4s return
-70 Calf Raises; Off Plate
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.