Monday
Every 2:00 x 6 Sets:
-Cluster + Push Press + Push Jerk + Split Jerk
*start moderate, end heavy
+
“High Skill, Low Drag”
4 Rounds (Gated @ 13:00)
-400m Run
-1 Wall Walk*
-2 Bar Pull Over
-1 Wall Walk*
-2 Bar Pull Over
-1 Wall Walk*
-2 Bar Pull Over
*Rx+ = 25ft Handstand Walk
**scale 2 Pull Over to 3 Pull-Ups
(“gated” means athletes must start their final run by the 13:00 mark or they won’t complete the final round)
Tuesday
Partner WOD
“Jack Torrance”
AMRAP 30:00
(Switch Every 5:00)
-6 Bench Press 165/105lb
-50 Jumping Jacks*
-2 Rope Climb 15ft
-50ft Bear Crawl
*hands touch sides as feet touch together, hands touch above head with feet outside shoulders
**Rx+ = Wearing a Costume
Wednesday
23:00 Clock @ Ramping Pace
-200m Row
-3 Deadlift
-4 DB Push Press
-5 Ring Row
*start light in DL & PP and build every other round, ending moderate (RPE 7)
*Rx+ = Switch to sHSPU & sPull-Ups after 4 Rounds
+
EMOM 15
1) 1.1.1 Snatch; RPE 7-8
2) 30s Choice Hanging Gymnastics
3) Rest
Thursday
2 Sets: (rest 1:00 b/w each)
[7:00 Clock]
-30/25 Calorie Row
-Inversion Skill Work, Remainder
[7:00 Clock]
-25/18 Calorie AirBike
-Inversion Skill Work, Remainder
+
[10:00 Clock]
-8 Heel-Elevated, Feet Together Goblet Squat
-8 Landmine Single Leg RDL / leg
-15s Seated L-Sit Hold
…
[10:00 Clock]
Rounds for Quality
-9-12 Seated Banded Low Row
-9-12 Banded Lat Row
-9-12 DB Lateral Raise
Friday
“McDonks & ‘Angelo”
AMRAP 15:00
-3 Front Squat 275/175
-5 DB Bench Press 90/60’s
…
Rest 5:00
…
AMRAP 15:00
-40 Russian KB Swings 53/35
-30 KB Goblet Squats 53/35
-20 KB Clean & Jerk 53/35
-10 KB Turkish Getup 53/35
Saturday
(Team Throwdown)
“Painagonia”
Teams of 3 – For Time
-3 Mile AirBike
-3000m Row
-3 Mile AirBike
*each time you get off a machine, you must perform 5 Devil’s Press 50/35’s before you may get back on
*teams may switch as much or as little as they please
Vegetables
At Any Point This Week
Accumulate; as you see fit
-400 Single Unders
-50 Hanging Knee Raises
-60 Banded Lat Row
-70 Calorie Bike; choice
-80 Hollow Rocks
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.