Monday
Every 3:00 x 4 Sets:
-6 Front Squat
*all with same heavy load
+
“Half Reps”
AMRAP 15:00
-18 BB Front Rack Step-Up 20″ – 95/65lb
-15 Shuttle Run (25ft=1)
-18 Toes-to-Bar*
-15 Shuttle Run (25ft=1)
*Rx+ = 9/7 Bar Muscle-Up
Tuesday
Every 2:30 x 6 Sets:
-11/8 Calorie AirBike
-Max Strict Pull-Up, Until 40s Mark
*rx or perform ring row & 8/5 Cals
(score is total pulling reps)
+
“Protégé”
For Time (14:00 Cap)
-40/32 Calorie AirBike
-50 KB Hang Clean & Jerk 70/53lb
-40/32 Calorie Row
-50 KB Sumo Deadlift High Pull 70/53lb
Wednesday
Every 2:00 x 6 Sets:
-4 Touch-N-Go Power Snatch; end tough
+
Every 2:00 x 6 Sets:
-2 Back Squat; end tough
*20s Handstand after each
+
“Scored by Rubber”
For Total Reps
[4 x 2:00 Rounds; Continuous]
-50ft Goblet Walking Lunge 70/53lb
-50ft Burpee Broad Jump
-50ft Bear Crawl*
-Max Goblet Squat 70/53lb
*Rx+ = Handstand Walk
(only squats are scored)
Thursday
20:00 Row @ Cruise Pace
+
AMRAP 15:00
-21 Double Under
-13/10 Calorie AirBike
-21 Double Under
-8 Bench Press 195/125lb
Friday
[7:00 Clock]
Build to Power Clean Weight
…rest 60s…
EMOM 12:00: 1 Power Clean
*use the same load for all sets
+
“Axe to Grind”
For Time (12:00 Cap)
-60 GHD Sit-Up
-45 DB Lunge 50/35’s
-30 Snatch 95/65lb
-15 Ring Muscle-Up
Saturday
“Matchstick”
[0:00-10:00] Score 1: Load
-1 Mile AirBike
-Remainder: Find Heavy Complex
Clean + Hang Clean + Jerk
…
[At 10:00] Score 2: Time
For Time
-27 Deadlift 255/175lb
-21/15 Calorie AirBike
-15 Lateral Burpee Over Bar
-9 Clean & Jerk 255/175lb
*scale barbell to 20/15lb less than heaviest complex on E1
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Low Ring FLR Hold
-2:00 Ring Row Hold at Chest
-2:00 Side Plank / side
-2:00 Sorenson Hold
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.