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
*compare to 2.13.23
Tuesday
Every 2:00 x 7 Sets:
1 Hang Snatch + 2 Overhead Squats
+
“Pillory”
8 x 3:00 Rounds (4 Each)
-500m Row
-50ft Plate Overhead Lunge 45/25lb
-Max Strict Pull-Ups*
*feet must stay in front of the plane of the bar
(only pull-up reps are scored)
Wednesday
EMOM 18
1) 4 Back Squat; RPE 7 → 8.5
2) 12/9 Calorie AirBike
3) Rest
+
“Step Your Game Up”
For Time (15:00 Cap)
-1 Mile AirBike
-100 Double Unders
-30 Shuttle Run (50ft=1)
-100 Double Unders
-30 Front Rack Step-Up 95/65lb, 24/20″
Thursday
[12:00 Clock] Skill Practice
-Choice Hanging or Inversion
+
Every 3:00 x 4 Sets:
-500m Row
-Plank Hold in Remainder*
*choice plank variation(s)
+
EMOM 16
1) 10 Hip Extension on GHD
2) Max L-Sit or Tuck Hold
3) 8-12 Ring Rows
4) 1 Tough Set of Strict TTB
Friday
Every 2:00 x 8 Sets:
1) 15s Max Snatches 135/95lb
2) 15s Max Clean & Jerk 135/95lb
*scale to ~65-70% of your snatch (or) something you can touch-n-go for at least a few reps
+
“Open Workout 20.1”
10 Rounds for Time (15:00 Cap)
-8 Ground-to-Overhead 95/65lbs
-10 Bar-Facing Burpee
Saturday
Partner “Tower of Terror”
6 Rounds for Time (You Go, I Go)
-2 Legless Rope Climbs 12ft
-5 Thrusters 135/95lb
-25 GHD Sit-Ups
-5 Thrusters 135/95lb
-2 Rope Climbs 12ft
Vegetables
At Any Point This Week
Accumulate; as you see fit
-3:00 Sorenson Hold
-2:00 Side Plank / side
-1:00 GHD Hold at Parallel; Medball on Chest
-50 Banded Face Pulls
-50 Band Pull Aparts
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.