Monday
EMOM 12
1) 40s Double Under Practice
2) 8 Single Leg Squat Variation*
3) 8 Barbell Bent Row; moderate
*shrimp squat, kickstand squat, or pistol to bench
+
Every 2:00 x 7 Sets:
-3 Power Clean + 2 Front Squat + 1 Jerk
*start moderate, end heavy
+
For Time @ High Effort
-30 Deadlift 185/125lb*
-20 Shuttle Run (50ft = 1)
-10 Calorie AirBike
*or heaviest complex weight, whichever is lighter
Tuesday
Every 10:00 x 4 Sets:
[5:00 Clock]
500m Row
…
AMRAP; Remainder
-6 DB Snatch 50/35lb
-8 Plank Shoulder Taps (L+R=1)
-6 Goblet Reverse Lunge 50/35lb
-8 Russian Twists (L+R=1)
+
EMOM 5: 12 Banded Good Morning; 4s lower
Wednesday
Every 1:30 x 8 Sets:
-2 Hang Power Snatch + 2 Overhead Squat
*start moderate, ending heavy
+
Every 3:00 x 8 Sets:
AMRAP 1:00
-5 Chest-to-Bar
-5 Push-Up
-5 Box Jump Over 24/20″
*Rx+ = Bar Muscle-Up, Low Ring Push-Up, BJO 30/24″
*score is total reps
Thursday
[20:00 Clock] 60% Effort
-16/13 Calorie AirBike (or BikeErg)
-30s Sorenson Hold
-30s High Plank Hold
-30s Dead Hang; ring or bar
{Transition 2:00}
[20:00 Clock] 60% Effort
-16/13 Calorie Row (or SkiErg)
-16 DB Strict Press (8L+8R)
-60 Single Unders
-12 Landmine Twists (6L+6R)
Friday
Every 3:00 x 5 Sets:
-5-7 Front Squat
+
“Widow Maker”
5:00 Max Bar-Facing Burpees
Saturday
“DitTo”
Team of 3
15 Rounds for Time
-12 Deadlift
-9 Hang Power Clean
-6 Shoulder-to-Overhead
*155/105 (or) a weight you can complete your first round unbroken
*each person must complete a full round before switching
Vegetables
At Any Point This Week
Accumulate; as you see fit
-60s Squat Hold; regular stance
-60 Russian KB Swings; moderate
-60s Squat Hold; wide stance
-60 Breath Sandbag Hold 150/100lb
-60s Squat Hold; narrow stance
-60 Band Pull Apart @ Controlled Tempo
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.