Monday
Pick 1; Complete @ 60 → 80% Effort
(i) 1 Mile Run
(ii) 2k Row
(iii) 3 Mile AirBike
+
Every 2:00 x 6 Sets:
-1 Clean + 5 Front Squats
+
“Oh No Curtis P”
AMRAP 10:00
-Max Curtis P Complexes* 115/95lb
*1 Power Clean + 1 Lunge / leg + 1 Push Press
Tuesday
Every 2:00 x 7 Sets:
-2 Bench Press; 3s lower
+
“Bilingual Laughter”
AMRAP 8:00
-8 Burpee; Lateral Over AbMat
-8 Toes-to-Rings
-8 AbMat Sit-Up
+
[15:00 Clock]
-10 Banded Good Morning
-6 Bird Dogs
-10-15s Ring Support Hold
-6 Dead Bugs
-30s Single Leg Line Hops; split
Wednesday
12:00 @ Relaxed Pace
-20 Step-Ups 24/20″
-20/15 Calorie Erg
+
[10:00 Clock]
Build to Heavy Squat Snatch
…
Every 30s x 18 Reps: 1 Squat Snatch
+
“The Pacer Test”
Death by 65ft Shuttle Runs
*compare to 11.14.22
Thursday
EMOM 24
1) Plank Shoulder Taps
2) AirBike
3) Sorenson Hold
4) Row
5) Air Squat Hold
6) BikeErg
7) Dead Hang
8) SkiErg
+
[10:00 Clock]
Inversion Skill Work
+
4 Rounds for Quality
-8-12 Bulgarian Split Squat / leg
-6-8 Half-Kneeling KB sPress / arm
-8-12 Banded External Rotations / arm
Friday
“The Final Countdown”
Partner WOD
(Alternate Rounds)
AMRAP 45:00
-6 Calorie Row
-5 Power Cleans 115/85lb
-4 Bar-Facing Burpees
-3 Thrusters 115/85lb
-2 Wall Walks
-1 Rope Climb
*Rx+ = 2 WW + 1 WF HSPU (and) 15ft Ropes
Saturday
“Opening Day”
Team of 3 Workout
*score is total reps with barbell
*use 1 box & 1 bar (split reps)
[0:00-6:00]
-160m Run; as group
-40 Box Jump 24/20″
-Max Power Clean 135/95lb
[8:00-14:00]
-160m Run; as group
-30 Burpee Box Jump Over 24/20″
-Max Shoulder-to-Overhead 115/85lb
[16:00-22:00]
-160m Run; as group
-20 Burpees to Target (All)
-Max Thrusters 95/65lb
*compare to 10.1.22
Vegetables
At Any Point This Week
Accumulate; as you see fit
-5 Turkish Get Up / arm; moderate
-50 Supinated Scap Pull-Ups
-50 Cal Ski; easy
-50 Cossack Squats
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.