Monday
[0:00-15:00]
1 Snatch + 4 OHS: Build to Heavy
[15:00-25:00]
Back Squat: Build to Heavy 3
+
25:00 Row for Calories
*nasal breathing only
Tuesday
EMOM 14
1) 15s Max Chest-to-Bar*
2) 15s Max Devil’s Press
*Rx+ BMU
+
For Time // 15-12-9
-Burpee Box Jump Over 24/20″
-DB Shoulder-to-Overhead 50/35’s
Wednesday
Every 3:00 x 10 Sets:
-10 Alt DB Hang Clean & Jerk 50/35lb
-8 Single DB Lunges 50/35lb
-Max* AirBike Calories, Until 1:30 Mark
*start at 60% effort and improve your score each interval, ending at a tough pace
(pick weights that allow you to stay unbroken for all 10 sets)
+
[15:00 Clock]
-15s Handstand Hold; Toes-to-Wall
-15s Side Plank / side
-15s Supinated Dead Hang
-15 Band Pull Aparts
-8 Pausing Cossack Squats
Thursday
EMOM 8
1) 4 Cleared Box Jump Over*
2) 5 Squat Jumps; for height
*pick a challenging object / height
+
Every 1:15 x 7 Sets:
-5 Strict Press
*start at RPE 5 and build to RPE 8
…
Every 1:15 x 7 Sets:
-2 Push Jerk + 1 Split Jerk
*start at ending wt from presses, and build to heavy
*this will be your recorded strength metric
+
Stations (Rest 1:00 b/w)
AMRAP 2:00 (Each)
1) Double Unders
2) Rope Climbs
3) Push-Ups
Friday
[18:00 Clock]
Power Clean + Squat Clean + Front Squat: Build to Heavy
+
3 Sets: (rest 3:00 b/w)
AMRAP 3:00 @ High Effort
-1…2…3… DB Power Clean 50/35’s
-1…2…3… DB Front Squat 50/35’s
Saturday
(Partner WOD)
“Feel the Berm”
AMRAP 30:00
-Move All Your Gear Across the Field of Battlefield
(Each Time All Gear is Moved = 1 Rep)
Rules:
*one partner works at a time, moving all your gear across the field of play
*50ft Field of Play with a Berm of Boxes placed in the center
*your gear:
(i) 53/35lb KB Pair
(ii) 50/35lb DB Pair
(iii) 20/14lb Med-Ball (x2)
(iv) 95/65lb Barbell
Vegetables
At Any Point This Week
Accumulate; as you see fit
-400 Single Unders
-50 Hanging Knee Raises
-60 Banded Lat Row
-70 Calorie BikeErg
-80 Hollow Rocks
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.