Monday
Back Squat (5,4,3,2,1)
*start a new set every 2:30
+
4 Rounds for Time
-8 Overhead Squat 95/65lb
-8 DB Snatch 50/35lb
-8 Lateral Burpee over Bar
Tuesday
Strict Pull-Up Rep Max
*use a band assistance where you can perform at least 5 reps
+
“Fran”
For Time // 21-15-9
-Thrusters 95/65lb
-Pull-Ups
Wednesday
Every 5:00 x 6 Sets:
-15/11 Calorie AirBike
-5 Power Cleans 135/95lb
-Max Single Unders*, Until 2:30 Mark
*double unders count as x2 points
+
[15:00 Clock]
-8 Alternating Scorpions
-8 Seal Push-Ups
-8 Up-Dog to Down-Dog
-15s Supine Torso Rotation / side
-15s Lateral Body Stretch; Using Rig / side
Thursday
EMOM 20
1) 4 Burpee Broad Jumps; Max Effort
2) 3 Deadlifts 80%
3) 8/6 Calorie AirBike; Max Effort
4) 16 DB Bent Row (8+8)
+
EMOM 20
1) 6 Ice Skater Jumps; Max Effort
2) 6 Box Jump, Step Down; Tough Height
3) 8/6 Calorie Row; Max Effort
4) 12 Half-Kneeling Landmine Press (6+6)
Friday
Every 2:30 x 8 Sets:
-Power Clean + Push Jerk + Squat Clean + Split Jerk
+
6 Rounds for Time
-15 Double Under
-10 American KB Swings 70/53lb
-5 Shuttle Run (2 x 25ft = 1)
(15min Cap)
Saturday
“Bee Bee Ehh Bee”
Partner WOD
AMRAP 20:00
-5 Bench Press*
-5 Power Clean*
-25/20 Calorie AirBike
*start at 135/85lb and add 10/5lb per Round
*split work as desired
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2k Row
-20 TGU 35/26lb
-2:00 Dead Hang
-200 Seated Hamstring Curls
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.