Monday
AMRAP 6:00
-8 Cossack Squats
-4 Burpee Box Get Over 24/20″
-1 Deadlift 315/205*
*or 80%, whichever is less
+
E90s x 10 Sets:
-3-Position Snatch
*hip, hang, floor
*start at empty bar & build conservatively
Tuesday
Every 90s x 8 Sets
1) 8 Double DB Bent Over Row*
2) 3 Push Press; Building to Heavy
*moderately heavy for all sets
+
Every 4:00 x 4 Sets:
-12 Alternating Pistols*
-10/8 Strict Dips**
-Max Double Unders, Until 2:00 Mark
(score is total DUs)
*scale to box or bench
**Rx = at top of high rings
Wednesday
[10:00 Clock]
Rope Climb Skill Practice
+
AMRAP 20:00
-1…2…3… Run Laps (150m)
-2…4…6… DB Snatch 60/45lb
Thursday
Every 3:00 x 5 Sets:
-5 Back Squat @ 72-80%
-5 DB Push Press*
*Rx+: 3-5 sHSPU
+
Every 75s x 7 Sets:
-Push Jerk + Split Jerk @ Form-Focused Loading (~50%)
+
Tabata Hollow Rocks
Friday
EMOM 12
1) 4-6 Strict Pull-Ups
2) 4-6 DB Bench Press
+
Every 3:00 x 6 Sets:
-3 Ring Muscle-Up*
-Max BBJO**, Until 1:00 Mark
*scale: 5 Ring Row + 5 Push-Up
**30/24″ – or a challenging height
+
2 Rounds
-25 Banded Face Pulls
-25 Prone Banded Hamstring Curls
Saturday
Partner WOD // For Time
-50-40-30-20-10 Alternating Wall-Balls 20/14lb, 10/9ft
-25-20-15-10-5 Synchro Toes-to-Bar
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:00 Ring Support Hold
-2:00 Couch Stretch per Leg
-3:00 High Plank Hold
-4:00 Supine Breathing @ 3060 Cadence
-5:00 BikeErg
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.