Training Cycle Overview
Monday
Every 4:00 x 4 Sets:
-10 Touch-N-Go Deadlifts; heavy
+
For Time
-20-15-10 Hurdle Jump Overs 24/20″
-20-30-40 American KB Swing 53/35lb
Buy-Out: 500m Row
+
Tabata Banded Face Pulls
Tuesday
Every 2:00 x 6 Sets:
-2 Jerks; from the rack
+
“Get A Grip, Man”
AMRAP 8:00
-8 Hang Clean & Jerk 105/75lb
-8 Toes-to-Bar
+
Accumulate 12 Turkish Get-Ups with a moderate weight
Wednesday
Back Squat (5 x 5)
*go every 3:00
*during rest complete 8 pvc dislocates
*compare to 10.1.22
+
“Spoken For”
Partner WOD
14 Rounds (Alternated, 7 Each)
-8 OHS 95/65lb
-8 KB Taters* 70/53lb
-Max AirBike Calories, Until 1:00 Mark
*tater = swing into a squat
Thursday
5 Sets:
(5:00 On, 2:00 Off)
5 Rounds
-2 Shuttle Runs (50ft)
-1 KB Farmer’s Carry 70/53lb
…
Row @ Nasal Cap in Remainder
*goal is to increase calories each set while staying submaximal
*this is unscored
+
Accumulate…
-50 Banded Glute Bridge
-60 Banded Face Pulls
-70 Seated Banded Hamstring Curls
-80 Banded Tricep Extensions
Friday
[15:00 Clock]
(i) Jump Rope Practice
(ii) Inversion Practice
+
“Open Workout 22.1”
AMRAP 15:00
-3 Wall Walk
-12 DB Snatch 50/35lb
-15 Box Jump Over 24/20″
Saturday
“3 Amigos”
Teams of 3
*each person completes a single workout
*score is total reps combined for all 3 parts
(no, you don’t do all 3)
[Long Cycle]
AMRAP 15:00
-10 Calorie AirBike
-10 KB Hang Clean & Jerk 53/35’s
+
[Buck Furpees]
AMRAP 15:00
-10 Calorie Row
-10 Burpee Box Step-Up 24/20″
+
[Jail Break]
AMRAP 15:00
-10 Shuttle Runs (50ft=1)
-10 Pull-Ups
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Hip Extension on GHD; 1s pause on each
-75 Banded External Rotations / arm
-100 Prone Banded Hamstring Curls
-125 Banded Tricep Extensions; light & fast
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.