Monday
Every 2:30 x 6 Sets:
-3 Back Squat; 3s lower
*start moderate, end heavy
+
“That’s Odd”
AMRAP 13:00
Buy-In: 51 AbMat Sit-Ups*
-11 Pull-Up
-9 Box Get Up 30/26″
*Rx+ = GHD or V-Ups
*compare to 11.27.23
Tuesday
[8:00 Clock]
Jump Rope Crossover Practice
*At 0,2,4,6:00 complete: HSC + SC + PJ + SJ
+
Every 2:00 x 10 Sets:
*sets 1-5: Hang Squat Clean + Squat Clean
*sets 6-10: Push Jerk + Split Jerk
(for each: start moderate, end heavy)
+
“Hangry”
For Time (12:00 Cap)
3-6-9-6-3 Hang Squat Clean 135/95lb
*40 Crossover Single Unders after each set
(Rx+ = 155/105lb & 20 Crossover DU)
Wednesday
“Dr. Jekyll”
For Time (15:00 Cap)
-45/36 Calorie AirBike
-45 Deadlift 225/155lb
-45 Russian KB Swing 70/53lb
*Rx + = American
+
“Mr. Hyde”
For Time (15:00 Cap)
-55/45 Calorie Row
-30 DB Hang Clean & Jerk 50/35’s
-45 Pull-Ups
*Rx + = Chest-to-Bar
*compare to 12.22.23
Thursday
EMOM 10:00
1) 30s Max Boar Pulls
2) 15 Banded Lat Rows
+
EMOM 10:00
1) 40s Patrick Step-Up (split)
2) 40s Supine Glute Bridges
+
EMOM 10:00
1) 30s Machine Face Pulls
2) 30s DB Hammer Curls
+
EMOM 10:00
1) 30s Supine Toe-Touches
2) 30s Med-Ball Russian Twists
*compare to 11.30.23
Friday
“The Hopper”
*5 spins of a wheel will determine your workout*
(Announced Wednesday)
Saturday
(Open Gym Workout)
“The Girls And Me”
For Time
5 Rounds
-400m Run
-15 Overhead Squat 95/65lb
(Rest 2:00)
30 Clean & Jerk 135/95lb
(Rest 2:00)
-1000m Row
-45 Thrusters 45/35lb
-30 Pull-Ups
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Tuck Ring Support Hold
-150m KB Suitcase Carry; split (moderate)
-50 Back-to-Wall Tib Raise
-30 ATG Split Squat; split
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.