Monday
Every 90s x 8 Sets
1) 3 Thrusters; from the rack; building
2) 6 DB Hang Power Clean*
*keep weight the same for all sets
+
Partner WOD (You Go, I Go)
8 Rounds for Time (4 Each)
-25/20 Calorie Row
-8 Bench Press 155/95lb*
*or a weight you can perform unbroken
Tuesday
[5:00 Clock]
Find a Max Set of Double Unders
+
[10:00 Clock]
Build to 3RM Shoulder-to-Overhead
+
AMRAP 15:00
-150m Run
-5 Shoulder-to-Overhead 135/95lb*
*or 70% of 3RM, whichever is less
Wednesday
Every 3:00 x 5 Sets:
-6 Back Squat @ 69-74%
-8 Half-Kneeling KB Strict Press / arm
+
Every 90s x 7 Sets:
-3 TnG Power Clean + 3 Front Squat
+
“Log Boom”
500m Row for Time
Thursday
EMOM 10
1) 4-6 Supinated Strict Pull-Ups
2) 4-6 Barbell Bent Row
+
Every 90s x 5 Sets: 15s Hanging Gymnastics Practice
+
3 Sets: (rest 2:30 b/w)
AMRAP 2:30
-1…2…3… Rope Climb
-6 Deadlift 225/155lb*
*or 70%, whichever is less
Friday
“Pace Car”
Every 3:00 x 10 Sets:
-120m Row
-8 Russian KB Swings 53/35lb
-160m Run
*score is the difference (in seconds) between your fastest & slowest sets
(fastest = 2:02, slowest = 2:22, score = 22)
*absolute scores do not matter, consistency is rewarded
Saturday
[For Total Reps]
<1:00 Rest b/w Stations>
1) 1:00 SkiErg Calories
2) 1:00 Kettlebell Swings 53/35lb
3) 1:00 Box Get Ups 20″
4) 1:00 Hand-Release Push-Ups
5) 1:00 Air Squats
6) 1:00 BikeErg Calories
7) 1:00 Hang DB Snatch 40/25lb
8) 1:00 Burpee Plate Hops
9) 1:00 AbMat Sit-Ups
10) 1:00 Renegade Rows; 25/15’s
*each athlete will start at a different place in the workout but move through the circuit in order
Vegetables
At Any Point This Week
Accumulate; as you see fit
-[10:00 Clock] Double Under Practice
-1k SkiErg
-100 Banded Face Pulls
-50 Banded External Rotations / arm
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.