Monday
Every 2:00 x 5 Sets: 6 Deadlift
*build across, ending heavy
+
AMRAP 20:00
-30 Handstand Push-Ups
-60 Box Jump 24/20″
-30 Toes-to-Bar
-60 Wall Ball 20/14lb, 10/9ft
Tuesday
EMOM 8: 3 TnG Snatch
…
EMOM 6: 2 Snatch High Pull
+
“Love Bird”
(Partner WOD)
AMRAP 14:00
-14 Pull-Ups
-14 Shuttle Runs (25ft=1)
*At 0, 4, 8, 12: Complete 14 Synchro Bar-Facing Burpees
(besides burpees, the work is completed as an individual. The score for the pair is your combined reps of PU & SR. Burpees are not included in your score.)
Wednesday
EMOM 15
1) 3 Back Squats; build to heavy
2) 6 DB Power Clean + 6 DB Thrusters*
*pick a tough but repeatable weight to use from the beginning
3) Rest
+
AMRAP 6:00
Buy-In: 50 AbMat Sit-Ups
-8/6 Calorie AirBike
-6 Alternating Pistols
+
AMRAP 6:00
-12 DB Bicep Curls
-12 DB Weighed Russian Twists
-12 DB RDL; 3s lower
Thursday
A. Bench Press (5 x 5)
B. EMOM 15
1) 45s Row @ Moderate Pace
2) 45s AirBike @ Strong Pace
3) Walk; as Rest
C. [15:00 Clock]
-10 Pallof Press / side
-15 Supinated Scap Pull-Ups
-20 Plank Shoulder Taps
-25 Lateral Line Hops
-30 Banded TKE (split)
Friday
Open 23.1 Test
AMRAP 14:00
-60 Calorie Row
-50 Toes-to-Bar
-40 Wall Ball 20/14lb, 10/9ft
-30 Cleans 135/95lbs
-20 Ring Muscle-Ups
*AM classes will run as normal
*PM classes will be replaced with Friday Night Lights, where athletes will sign-up for a heat start time & a warm-up will be provided (yet not executed as a group)
Saturday
(Team of 3 WOD)
For Time
6 Rounds (2 Each)
-30/25 Calorie Row
*during rest you must perform…
• 5 Wall Walk
• 25 AbMat Sit-Ups
…
6 Rounds (2 Each)
-25/20 Calorie AirBike
*during rest you must perform…
• 8 Strict Pull-Ups
• 16 Russian Swings 70/53lb
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 movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.