Monday
“Chaos Redux”
This workout will remain unknown before and while you do it.
You will begin the workout not knowing the duration or movements involved.
Your coach will feed the class movements verbally as the workout progresses.
Show up for more details.
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EMOM 15:00: 1 Snatch
*start light, end heavy
Tuesday
[12:00 Clock]
Choice Skill Practice
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“Back to Basics”
4 Sets: (rest 4:00 b/t)
AMRAP 4:00
-20 Double Unders*
-15 Row Calories
-10 Toes-to-Bar
*Rx+ = Heavy or Drag Rope
(rest on airbike b/t sets)
Wednesday
EMOM 12:00
1) Choice Rope Skill Practice
2) Saddle Pose or Quadruped Squat Rocks
3) 10-15 Ring Row*
*Rx+ = Elevate Feet
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Every 2:00 x 7 Sets:
Power Clean + Hang Power Clean + 2 Front Squats
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“Splinter”
For Max Reps
[0:00-3:00]
-20 Front Squat 185/125lb
-Max BBJO 24/20”
[5:00-8:00]
-20 BBJO 24/20″
-Max Front Squat 185/125lb
*compare to 1.8.24
Thursday
Every 4:00 x 6 Sets:
1) 500m Row
2) 0.8mi AirBike
3) 20 No-Touch Shuttle Runs (65ft)
*cap of 3min per interval
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A. Zercher Good Morning (4 x 8)
*empty bar, for depth
B. Inverted Row (4 x 6-12)
*elevate feet if 12 is easy
C1. Banded Face Pull (4 x 12)
*2s pull, 2s return
C2. Pallof Press (4 x 8/8)
*2s press, 2s return
D. Tabata Leg Raises; over KB
Friday
Bench Press (6,4,2 | 6,4,2)
*go every 2:00
*wave 1: moderate
*wave 2: heavy
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“Vinegar Valentines”
(Partner Workout)
AMRAP 22:30
-20/16 Wall Balls 20/14lb, 10/9ft
-18 Plate Ground-to-Overhead 45lb M&F
-16 Step Back Lunge; Off Plate
(switch working partner every 45s)
Saturday
(Open Gym Workout)
[12:00 Clock]
Find Heavy Complex: 1 Thruster + 4 Jerks
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“Just Shy of Death”
[At 0:00] For Time
-20 Chest-to-Bar
-40 Burpee to 12″ Touch
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“My Own Pallbearer”
[At 10:00] EMOM, Until Failure
-6 Bar-Facing Burpees
-6…7…8… Thrusters 95/65lbs
*perform both movements in the same minute
*score is total reps
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15:00 Choice Bike @ Conversational Pace
Accumulate 50 Banded Face Pulls
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.