Monday
Every 3:00 x 5 Sets:
-2 Overhead Squats; all heavy
-4 Handstand Push-Ups*
*perform to riser / deficit and/or strict to make challenging
+
“Waterboy’s Mama”
6 Rounds for Time
-6 Devil’s Press 50/35’s
-6 Burpee Pull-Ups*
*scale to 12 jumping pull-ups
Tuesday
Every 1:30 x 10 Sets:
-1 Power Clean + 4 Walking Lunges
*start light and slow build to RPE 8 on final set
+
2022 Age Group Semifinals Workout 1
For Time (20:00 Cap)
-500m Row
-30 Bench Press 185/125lb
-1000m Row
-20 Bench Press 185/125lb
-2000m Row
-10 Bench Press 185/125lb
*scale to a weight you can perform sets of 3-5 on short rest
Wednesday
[10:00 Clock]
-10 Calorie Erg
-10 Banded Face Pulls
-10 Lateral Line Hops
-10 Russian KB Swings; building
-3 Strict Press + 7 Overhead Shrugs; empty bar
+
18:00 AirBike (or) Row @ Cruise Pace
*Every 3:00: 2 Jerks; from the rack
(no jerks at 0:00, but yes at 18:00)
+
“Wednesday Addams”
For Time (12:00 Cap)
-30 Crossover Single Unders
-1-2-3-4-5 Rope Climb*
Buy-Out: 64 American KB Swings 70/53lb
*scale to 3-5-7-9-11 rope pull-to-stand
*Rx+ = first RC of each round performed legless
Thursday
Every 30s x 9 Sets:
1) Banded Hamstring Curls
2) Front-Banded Bicep Curls
3) Prone Y Raises; thumb up
+
5 Rounds [30:00]
-3:00 Choice Cyclical @ Nasal Cap
-3:00 Choice Inversion Skill Work
+
Every 2:00 x 8 Sets:
-10-15 RLE Split Squat; Hand-Supported
*alternate legs each set
+
Tabata DB Raises*
*rotate b/w lateral, front & rear raises as you see fit
Friday
EMOM 12
1) 4 Broad Jump
2) 5 Power Snatch; empty bar
3) 6 Ice Skater Jumps
+
“Oly Total”
(Snatch + Clean & Jerk)
For Total Load
*compare to 11.25.22
+
Tabata Hanging Knee Raises
Saturday
“Girls on Girls”
For Time (With a Partner)
-1000m Row; 500 each
-25 Synchro Thrusters 95/65lb
-30 Chest-to-Bar
-25 Synchro Thrusters 95/65lb
-1000m Row; 500 each
+
4 Rounds for Quality
(You Go, I Go)
-10 DB Bench Press
-10 DB Bent Row / arm
-10 Russian Twists (L+R=1)
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.