Monday
Every 1:15 x 12 Sets:
-1 Power Snatch + 1 Overhead Squat; 3s pause
+
“Amanda”
For Time // 9-7-5
-Ring Muscle-Up
-Squat Snatch 135/95lb
*preferred scale…
-Pull-Up
-Push-Up
-Squat Clean
+
Tabata Side Plank
Tuesday
Every 2:30 x 5 Sets:
-5 DB Strict Press; 3s lower
-5 DB Burpees
+
EMOM 10
1) 20s DB Bent Row (L)
2) 20s DB Bent Row (R)
+
AMRAP 5:00
-5 Deadlift 275/175lb
-5 Devil’s Press 50/35lb
*scale as needed to keep unbroken on short rest
*compare to 10.25.22
Wednesday
AMRAP 8:00 @ 60% Effort
-12/9 Calorie Row
-1/1…2/2…3/3…KB Hang Clean & Jerk 53/35lb
…
rest 2:00 (walk a lap)
…
AMRAP 8:00 @ 60% Effort
-12/9 Calorie AirBike
-1/1…2/2…3/3… KB Snatch 53/35lb
+
Every 1:30 x 5 Sets:
-Power Clean + Push Jerk + Split Jerk
+
Every 1:30 x 5 Sets:
-1 Jerk; build to heavy single
Thursday
“Farmers First”
20:00 Clock @ 60% Effort
-Max Lap Farmer’s Carry 70/53’s
*each break, run 150m back to your bells
*score is total distance of carry only
+
[10:00 Clock]
Inversion Skill Work
+
EMOM 10
1) 20s Alt Cossack Squats 35/26lb
2) 20s Alt Reverse Lunge 35/26lb
…
EMOM 10
1) 15s KB Z-Press / arm
2) 15s KB Bottoms-Up Press / arm
Friday
“Scrambled Eggs”
2 Sets:
AMRAP 6:00
-8 Calorie Row
-4 KB Overhead Carry 35/26’s (25ft=1)
-8 Russian KB Swing 70/53lb
-4 Ring Dip*
(Rest 6:00)
AMRAP 6:00
-8 Calorie AirBike
-8 Wall Ball 20/14lb, 10/9ft
-8 Ring Row; Feet Past Anchor Point
-50ft Bear Crawl*
(Rest 6:00)
*Rx+ = Dip at top of high rings (and) Handstand Walk
**first 4 minutes of each rest period, stay on the erg for you station at a recovery pace
Saturday
*wear a custome if you please*
“Ted Lasso”
For Time
800m Run
…
8 Rounds
-9 Box Jumps 24/20″
-6 GHD Sit-Ups
-3 Burpee Chest-to-Bar
…
800m Run
Vegetables
At Any Point This Week
Accumulate; as you see fit
-100 Banded Hamstring Curls
-50 Banded External Rotations / arm
-2:00 Side Plank / side
-50 Seated L-Sit Raises
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.