Monday
Every 2:00 x 6 Sets: 4 Deadlift
*build across, ending heavy
+
For Time (22:00 Cap)
-50 DB Shoulder-to-Overhead 50/35’s
-50 Wall Ball 20/14lb, 10/9ft
-150 Double Under
-50 Wall Ball 20/14lb, 10/9ft
-50 DB Box Step-Up 50/35’s, 24/20″
Tuesday
Every 75s x 9 Sets: 2 TnG Snatch
+
5 Sets: (rest 2:00 b/w)
AMRAP 3:00
-10 KB Clean & Jerk 53/35lb
-10 KB Walking Lunge 53/35lb
-10 Toes-to-Bar
*record score from your worst set
Wednesday
EMOM 15
1) 1.1 Squat Clean; build to heavy
2) 6 Back Squats; 3s lower*
*pick a tough but repeatable weight to use from the beginning
3) Rest
+
AMRAP 7:00
-7 Pogo Burpees
-5 DB Hang Snatch 70/50lb (L)
-7/5 Calorie AirBike
-5 DB Hang Snatch 70/50lb (R)
Thursday
A. EMOM 14
1) 8 Ring Row @ Tough Angle
2) 6 Strict Press; 3s lower, RPE 7
B. EMOM 14
1) 11/8 Calorie AirBike
2) Max Shuttle Run (50ft=1)
*goal is to improve shuttle runs each time
C. [14:00 Clock]
-10 Hip Extension on GHD
-10 Rear Plank Raises
-10 Banded External Rotations / arm
Friday
Open 23.2 Test
AMRAP 15:00
-5…10…15… Burpee Pull-Up
-10 Shuttle Run (2x25ft=1)
…
5:00 to Find 1 Rep Max Thruster
*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
Every 2:00 x 6 Sets:
-3 Bench Press
+
For Time (Partner WOD)
2k Row
…
10 Rounds for Time
-10 DB Thruster 50/35lb
-15 Ring Row*
-50 Double Under
*for those without a strict pull-up, scale to 10 reps
partners alternate working but must complete an entire movement
(partner 1 does all the thrusters, partner 2 does all the ring rows, etc.)
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 movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.