Monday
EMOM 15:00
1) 5 KB OHS + 25ft KB OH Lunge; arm 1
2) 5 KB OHS + 25ft KB OH Lunge; arm 2
3) 8-10 Bent Row / arm
+
“Icky Izzy”
3 Rounds for Time
(Rest 1:00 b/w)
-20/17 Calorie Erg**
-20 Synchro Box Jump Over 24/20″
-10 Snatch 135/95lb
**one airbikes, one rows**
*if using < 135/95lb, perform 15 BJO
*if using < 115/85lb, perform 10 BGO
Tuesday
“Sweater Weather”
2 Sets: (rest 5:00 b/w)
AMRAP 15:00
Buy-In: 900m Run
-8 Toes-to-Bar
-6 Length DB Goblet Carry (25ft) 70/50lb
-8 DB Hang Clean & Jerk (4+4) 70/50lb
-3 Wall Walk
*score is rounds + reps of inside work
Wednesday
EMOM 18:00
1) 5 Thrusters; no rack
2) 5 DB Strict Press
3) 5 Supinated Strict Pull-Up*
(start easy, end tough)
*weight or assist
+
“Wood Chipper”
For Time (15:00 Cap)
-50 Calorie Row
-150 Double Unders
-50 Wall Ball 20/14lb, 10/9ft
-150 Double Unders
-50 DB Snatch 50/35lb
Thursday
[20:00 Clock] 60% Effort
-21/18 Calorie AirBike (or BikeErg)
-21/18 Calorie Row (or SkiErg)
…
[20:00 Clock] 60% Effort
-10s Band-Assisted Pistol Hold / leg
-5 Landmine Single Leg RDL / leg
-50ft KB Overhead Carry / arm
-8 Pallof Press / arm
-5 Cook Hip Lift / leg
*compare to 1.19.24
Friday
Every 1:30 x 13 Sets:
*sets 1-5: 2 Squat Snatch
*sets 6-10: 2 Squat Clean
*sets 11-13: 2 Clean High Pull
+
“Blue in the Face”
Every 7:00 x 3 Sets:
1) 30 Deadlift 225/155lb**
2) 30 Bar-Facing Burpees
3) 30/22 Calorie AirBike
[3:00 Cap for Each]
**scale to a weight you can do at least 20 reps unbroken
*start at any station & rotate through in order
*each part is it’s own time
Saturday
“Smith & Wesson”
[Complete in 20/14lb Weight Vest]
AMRAP 10:00
-100m Run
-1 Rope Climb 15ft
-5 Sandbag Over Shoulder 150/100lb
-200m Run
-2 Rope Climbs 15ft
-5 Sandbag Over Shoulder 150/100lb
-400m Run
-4 Rope Climbs 15ft
-Max Bearhug Sandbag Carry in Remainder*
*50ft Sandbag Lengths (50ft = 1 Rep)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-3k BikeErg (or) 1.5k SkiErg
-3:00 Sorenson Hold
-3:00 High Plank Hold
-300ft Suitcase Carry; moderate (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.