Monday
[15:00 Clock]
Find Heavy OHS Double
*after each set: 10s Max Strict Pull-Ups
+
“Kerf”
For Time (12:00 Cap)
2 Rounds
-12 Deadlift 185/125lb
-4 Wall Walk
(Rest 1:00)
2 Rounds
-12 Deadlift 225/155lb
-12 Handstand Push-Up
(Rest 1:00)
2 Rounds
-12 Deadlift 315/205lb
-4x25ft Handstand Walk
Tuesday
“Steel Sandwich”
For Time (Partner WOD)
<one works, one rests>
-70 Toes-to-Bar*
-60 Calorie Row*
-50 KB Overhead Lunge 53/35lb
-40 Front Squat 155/105lb
-50 KB Overhead Lunge 53/35lb
-60 Calorie Row*
-70 Toes-to-Bar*
*subtract 5 reps / female on team
Wednesday
Every 2:00 x 5 Sets:
-5 Touch-N-Go Power Snatch
*moderate and form-focused
+
Every 2:00 x 5 Sets:
-3 Push Jerk; from the floor
*start light & build fast, ending heavy
+
“Part Timer”
EMOM 12:00
1) 11/8 Calorie AirBike + Max Snatch 95/65lb
2) Rest
3) 13/10 Calorie Row + Max Thruster 95/65lb
4) Rest
*score is total barbell reps
Thursday
(A) AMRAP 10:00 @ 70% Effort
-10 Calorie Row
-4…6…8… Bodyweight Lunges
(B) AMRAP 10:00 @ 50% Effort
-8 Barbell Glute Bridge; 115/85lb
-20 Seated Banded Hamstring Curls
-20 Banded Face Pulls
-5 KB Strict Press / arm; moderate
(C) AMRAP 10:00 @ 70% Effort
-10 Calorie AirBike
-4…6…8… Alternating Step-Up
(D) AMRAP 10:00 @ 50% Effort
-15s GHD Sit-Up Hold at Parallel
-30s Side Plank Hold (split)
-15s Supinated Active Hang
-30 Single Unders
*pick a station to start at and rotate through in order
*compare to 2.2.23
Friday
[15:00 Clock]
Hang Clean: Find Heavy Double
*60s of handstand practice after each set
+
“Task Priority 15.4”
For Time // 2-4-6-8-10
-Power Clean 185/125lb
-Handstand Push-Up
*Rx+ = 225/155lb, Wall-Facing
*Scale = Dual KB Push Press
Saturday
“Double Dutch”
(Repeat of Workout 86)
AMRAP 4:00
-9 DB Squats*
-54 Single Unders
(Rest 1:00)
AMRAP 4:00
-9 DB Hang-to-Overhead*
-54 Speed Steps
(Rest 1:00)
AMRAP 4:00
-9 DB Snatch*
-54 Double Unders
*50/35lb per Hand
[score is total reps]
Vegetables
At Any Point This Week
Accumulate; as you see fit
-10:00 Choice Inversion Practice
-2:00 Side Plank (split)
-50 Toe-Drag Step-Ups (split)
-50 Banded External Rotations (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.