Monday
[15:00 Clock]
-60s Choice Erg; Nasal Breathing
-15s Wall-Facing Handstand Hold
-8 Boot Strappers
-10 Alternating Scorpions
-60s Double Under Practice
-15s Wall-Facing Handstand Hold
-10 Banded Strict Press
-1 Complex (today’s strength)
+
Every 2:00 x 7 Sets:
-Clean + Jerk + Hang Clean + Front Squat
*start moderate, end heavy
+
For Time
-150 Double Unders*
-50 Switch Lunge Jumps**
*or 200 single unders
**or 50 Alt Reverse Lunge
Tuesday
Every 4:00 x 9 Sets:
-14/11 Calorie Row
-7 DB Shoulder-to-Overhead 50/35’s
-Max DB Deadlift, Until 2:00 Mark
+
EMOM 5: 10 Good Morning – 3s Lower
Wednesday
Every 1:30 x 7 Sets:
-2 Overhead Squat
+
EMOM 30
1) 2 Rope Climbs
2) 3 Wall Walks
3) 8 KB Sumo Deadlift High Pull
4) 6 GHD Sit-Ups to Parallel + 6 Up-Downs
5) 6 Supinated Strict Pull-Ups
6) 8 DB Front Squat
(Cap at 20s Mark of Each Min)
*Rx+ = Legless RC, 20ft HSW, Full GHD
Thursday
AMRAP 15:00 @ 75% Effort
-10…12…14…. Calorie Erg*
-2 x 60ft Walk; as rest
*use the same erg the entire time
{Transition 2:00}
[15:00 Clock]
-10 Glute Bridge; Shoulders on Bench
-20 Seated Banded Hamstring Curls
-15 Banded Face Pulls
-5 Half-Kneeling Bottoms-Up KB Press / arm
-15s Side Plank Hold / side
{Transition 2:00}
[15:00 Clock]
-30s Saddle Pose
-30s Lizard Stretch / side
-30s Overhead Opener
-30s Seated Biceps Stretch
-30s Supine Hamstring Stretch / side
-30s 2-Way Neck Stretch (split)
Friday
Every 2:00 x 6 Sets:
-3-4 Front Squat*
*if you plan to do class tomorrow, complete 6 alternating reverse back rack lunges in each set
+
Open Workout 19.4
For Time [15:00 Cap]
3 Rounds
-10 Snatches 95/65lbs
-12 Bar-Facing Burpees
[Rest 3:00]
3 Rounds
-10 Bar Muscle-Ups
-12 Bar-Facing Burpees
*note: 19.4 had a 12:00 cap
Saturday
“Iron Triathlon”
(Team of 3 – Split as Desired)
For Time // 15 → 1
-Power Clean
-Front Squat
-Bench Press
*135/95lb
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Dead Hang
-1:30 Tabletop Glute Bridge Hold
-1:30 Sorenson Hold; Hugging Medball
-10 TGU / arm; moderate
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.