Monday
Every 3:00 x 6 Sets:
-2 Back Squat; 4s lower
-6 Goblet Squat; 1s pause
*keep back squats moderate
*push weight on goblet squats
+
“2-2-2-3 Intervals”
(rest 60s b/w)
-7 Burpee Box Get Over 24/20″
-7 Shuttle Run (50ft)
-Max Pull-Up Variation*
*Until X Reps (time) or End of Fourth Interval (score)
Scaled = 60 Ring Row
Rx = 45 Ring Pull-Up
Rx+ = 30 Ring Muscle-Up
Tuesday
Every 2:00 x 5 Sets:
-Snatch + 2 Overhead Squats
+
Every 2:00 x 5 Sets:
-4 Snatch Grip Deadlifts; moderate
-4/4 Kettlebell Hang Snatch; moderate
+
3 Rounds for Time
-11 Squat Clean 95/65lb
-11 American KB Swings 70/53lb
Wednesday
For Time @ 70% Effort (12:00 Cap)
-100/80 Calorie Row
-40 Strict Toes-over-Hips
-30 Goblet Weighted Step-Ups 24/20″ 53/35lb
+
Every 5:00 x 4 Sets:
-50/40 Calorie Row
*during rest: 10 Heavy DB Bent Row / arm
+
For Time @ 70% Effort (12:00 Cap)
-30 Goblet Weighted Reverse Lunge 53/35lb
-40 Alternating V-Ups
-85/65 Calorie AirBike
Thursday
EMOM 10
1) 6-8 Lat Pull Down
2) 6-8 DB Incline Bench Press
+
EMOM 10
1) 6-8 Landmine Twists / side
2) 30s of Drag Sled Face Pulls
+
EMOM 10
1) 10-15 Hip Extension on GHD
2) 5-8 AbWheel Rollout
+
EMOM 10
1) 40s SkiErg
2) 40s BikeErg
Friday
Every 2:00 x 7 Sets: 5 Zercher Good Morning
+
Every 2:00 x 7 Sets: 5 Front Squats; light to moderate (RPE 6)
+
“Schism”
AMRAP 6:46
-4 Alternating Devil’s Press 50/35lb
-8 Dual DB Deadlift 50/35’s
-12 Double Unders
say hello to your workout clock
Saturday
[10:00 Clock]
Find Heavy Complex
-Power Clean + Squat Clean + Thruster + Jerk
+
“Angry Birds”
(Partner WOD, Alternate Every Rep)
AMRAP 4:00: BB Complexes* 135/95lb
*power clean + squat clean + thruster + jerk
AMRAP 4:00: Burpee Pull-Ups
AMRAP 4:00: DB Box Step-Ups 50/35’s to 24/20″
AMRAP 4:00: Shuttle Runs (2x50ft=1)
{rest 1:00 b/w amraps}
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Ring Support Hold
-2:00 Chin-over-Bar Hold
-30 ATG Split Squat (split)
-30 Clamshell Raises (split)
-30 Tabletop Glute Bridges
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.