Monday
Every 3:00 x 5 Sets:
-3 Overhead Squat*
-3 Strict Pull-Ups**
*build; heavier than 2 weeks ago
**weight or assist
+
“Robert Evans”
For Time // 21-15-9
-Squat Cleans 135/95lb
-Handstand Push-Ups
*15 Minute Cap
*scale HSPU to KB STO
Tuesday
Partner WOD (You Go, I Go)
6 Rounds for Time (3 Each)
-15 Toes-to-Rings*
-1000/900m Row
-15 AbMat Sit-Ups
*Rx+ = 7/5 RMU
**compare to 2.7.23
+
Tabata Around-the-World Plank
(x2: Front, Side, Rear, Side)
Wednesday
Every 1:15 x 12 Sets:
1) 4-6 Dips; weight or assist
2) 20s Max Double Unders*
3) 20s Max V-Ups
*Rx+ = drag or heavy
+
“24.1 Redux”
For Time (15:00 Cap)
-21 DB Thruster; arm 1 – 50/35lb
-21 Burpee; Lateral Over DB
-21 DB Thruster; arm 2 – 50/35lb
-21 Burpee; Lateral Over DB
-15 DB Thruster; arm 1 – 50/35lb
-15 Burpee; Lateral Over DB
-15 DB Thruster; arm 2 – 50/35lb
-15 Burpee; Lateral Over DB
-9 DB Thruster; arm 1 – 50/35lb
-9 Burpee; Lateral Over DB
-9 DB Thruster; arm 2 – 50/35lb
-9 Burpee; Lateral Over DB
Thursday
AMRAP 15:00 @ 75% Effort
-10…12…14…. Calorie Erg*
*walk 2 x 60ft as rest b/w
*use the same erg the entire time
…
[15:00 Clock]
-10 Glute Bridge; Shoulders on Bench
-20 Seated Banded Hamstring Curls
-15 Banded Face Pulls
-5 Lat Pull Down; 3s lower, heavy
-15s Side Plank Hold / side
…
[15:00 Clock]
-30s Saddle Pose
-30s Lizard Stretch / side
-30s Overhead Opener
-30s Seated Biceps Stretch
-30s Supine Hamstring Stretch / side
-30s 2-Way Neck Stretch (split)
*compare to 1.26.23
Friday
[8:00 Clock]
Choice Skill Practice
+
EMOM 8:00: 3 Touch-N-Go Snatch
*start light, end moderate
+
“Rump Pump”
(Partner WOD)
For Time (8:00 Cap)
-100 Sandbag Bearhug Squats 150/100lb
*every break: 7 Burpee Pull-Up
(*includes the start of the workout)
*if capped, only sandbag squat reps go towards score
*scale 1 = sandbag load
*scale 2 = burpee to bar touch
Saturday
“Mary Me”
AMRAP 15:00
-5 sHSPU
-8 Pistols
-13 Toes-to-Bar
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.