Monday
[10:00 Clock]
-1:00 Machine; Choice
-15s Hanging L-Sit or Tuck Hold
-0:30 Mobility; Choice
-5 Wall-Facing Air Overhead Squats
+
Every 1:30 x 10 Sets:
-1 Squat Clean & 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 with an empty bar
*compare to 1.16.23
Tuesday
10:00 AirBike for Calories @ 70-80% Effort
*On the Minute (-0:00):
-6 KB Overhead Lunge 53/35lb (3ea)
+
10:00 Row for Calories @ 70-80% Effort
*On the Minute (-0:00):
-2 Bench Press 225/145lb
+
[15:00 Clock]
-4 DB Pullovers
-8 Hollow Rocks
-12 Band Pull Apart
-15s Couch Stretch / side
Wednesday
[0:00-5:00]
-400m Run @ Easy Pace
-Remainder: Scap Pull-Ups & Beat Kips
[5:00-10:00]
-400m Run @ Smooth Pace
-Remainder: kPU / Butterfly Practice / Refinement
[10:00-15:00]
-400m Run @ Cruise Pace
-Remainder: Choice Hanging Gymnastics Practice
[15:00-20:00]
-400m Run @ Moderate Pace
-Remainder: Choice Hanging Gymnastics Practice
+
Every 1:15 x 10 Sets:
*sets 1-6: Snatch + Hang Snatch
*sets 7-10: Snatch
+
EMOM 12
1) Lizard Stretch; split
2) Banded Lat Stretch; split
3) Calf Stretch; split
4) Frog Stretch
Thursday
2 Sets: (rest 2:00 b/w each)
[8:00 Clock]
-50/40 Calorie Row
-Inversion Skill Work, Remainder
[8:00 Clock]
-40/30 Calorie AirBike
-Inversion Skill Work, Remainder
+
EMOM 12
1) 30s Max Goblet Step-Up, 24/20″
2) 30s Max KB Bent Row (L)
3) 30s Max KB Bent Row (R)
Friday
Anniversary Friday Night Lights
“Team Paul Bunyan”
30 Rounds for Time
(relay style, 10 each)
-150m Run
-3 Clean & Jerk 185/125lb
*there will be a single class at 5:30pm
*if you are unable to attend, feel free to use the warm-up on the whiteboard
*perform with a group (preferred) or as the original benchmark (individual)
Saturday
Every 2:00 x 4 Sets:
-5 Front Squat
*start moderate, end heavy
+
“Tuning Fork”
Partner WOD (You Go, I Go)
For Time
10 Rounds
-150m Run
-3 Front Squat*; from rack
*at top weight from strength
…
10 Rounds
-13/9 Calorie AirBike
-6 Deadlift; same bar as part 1
*each partner uses their own bar
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-100 Banded Bicep Curls
-100 Banded Hamstring Curls
-50 Straight Arm DB Pec Flys
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.