Monday
“The Pacer Test”
Death by 65ft Shuttle Runs
+
5 Rounds @ Relaxed Pace
-20 Step-Ups 24/20″
-20/15 Calorie Erg
Tuesday
AMRAP 12:00
-8 Overhead Squat 95/65lb
-8 Bar-Facing Burpee
-8 Front Rack Reverse Lunge 95/65lb
-8 Bar-Facing Burpee
+
E30s x 20 Sets:
-1 Squat Snatch @ Form-Focused Loading
Wednesday
Every 2:00 x 5 Sets:
-1.1.1 Power Clean & Push Jerk
+
“Paul Bunyan”
10 Rounds for Time
-160m Run
-3 Clean & Jerk 185/125lb
Thursday
Every 2:00 x 5 Sets: 5 Strict Pull-Ups
+
For Time (12min Cap)
3 Rounds
-25ft Walking Lunge
-12 American KB Swings 53/35lb
…
3 Rounds
-25ft Goblet Lunge 53/35lb
-10 Chest-to-Bar
…
30 Calorie Row
(…) means “immediately into”
Friday
E90s x 7 Sets: 2 Power Cleans
*start light and every other set, ending heavy
+
“The Chief”
5 Sets: (rest 1:00 b/w)
AMRAP 3:00
-3 Power Clean 135/95lb
-6 Push-Ups
-9 Air Squats
Saturday
“Turkey Baster”
Partner WOD
For Time (Split as Desired)
-50/40 Calorie Row
-50 DB Snatch 50/35lb
-50/40 Calorie Row
-50 KB Sumo Deadlift High Pull 53/35lb
-50/40 Calorie Row
-50 DB Hang Clean & Jerk 50/35lb
-50/40 Calorie Row
-50 American KB Swing 53/35lb
-50/40 Calorie Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Dead Hang from Bar
-80 Banded Face Pulls
-80 Calorie AirBike
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.