Monday
“Vacutainer”
[0:00-9:00]
AMRAP 9:00
-21 Power Clean 95/65lb
-15 Overhead Squat 95/65lb
-9 Chest-to-Bar*
*Rx+ = BMU
…
[11:00-20:00]
Find 1RM OHS; from the rack
Tuesday
Every 90s x 5 Sets:
-5 Sumo Deadlift; Moderate
+
Every 6:00 x 6 Sets:
AMRAP 3:00
-10/8 Calorie Row
-4…6…8… Burpee Box Jump 24/20″
*compare to 1.17.23
Wednesday
Every 2:30 x 5 Sets:
-6 Thrusters; no rack
-6 Strict Pull-Ups*
*Rx + = 3/2 LLRC 12ft
(build thrusters, end RPE 8.5)
+
“Bench Bros”
For Time (11:00 Cap)
(Split Work – 1 Works, 1 Rests)
-42 Toes-to-Rings
-30 DB Bench Press 50/35’s
-18 Wall Walk
-30 DB Bench Press 50/35’s
-42 Toes-to-Rings
-30 DB Bench Press 50/35’s
-18 Wall Walk
-30 DB Bench Press 50/35’s
-42 Toes-to-Rings
*if scaling DB wt, perform 30,20,10 respectively
Thursday
(9am Class Only)
“Up To Snuff”
(Partner WOD)
*alternate full rounds*
AMRAP 18:00
-6 Shuttle Run (2x25ft=1)
-9 Burpee Pull-Up
-12 DB Hang to Overhead 70/50lb
Friday
(Open Gym Only)
“Iron Cross”
AMRAP 12:00
3, 6, 9, 12…
-Handstand Push-Up
-Deadlifts 225/155lb
*30 crossovers single unders after each round
Saturday
“Popcorn”
AMRAP 12:00
9…12…15…
-Shoulder-to-Overhead 95/65lb
5…10…15…
-Box Jump Overs 24/20″
Vegetables
At Any Point This Week
Accumulate; as you see fit
-60 Back-to-Wall Tib Raise
-60 Calf Raise; Off Edge of Plate
-60 Breaths of Side Plank (split)
-60 Weighted 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.