Monday
Fish Game (scored)
+
Every 3:00 x 5 Sets:
-8-7-6-5-4 Deadlifts
*build in RPE: 5-6-7-8-8.5
+
“Multiples”
AMRAP 15:00
-9 Toes-to-Bar
-12 Front Squat 95/65lb
-15 Shuttle Run (25ft=1)
Tuesday
Every 2:30 x 4 Sets:
-4 Push Jerks; from the floor
+
“Three Letter Acronyms”
For Time (9:00 Cap)
3 Rounds
-7 COB
-5 STO 135/95lb
…
3 Rounds
-5 CTB
-3 GTO 135/95lb
…
3 Rounds
-3 RMU
-25ft HSW
Wednesday
“Devil’s Bike”
6 Rounds for Time (16:00 Cap)
-6 Back Squat 225/155lb
-0.6mi AirBike
+
EMOM 16
1) 12 KB Gorilla Rows
2) 6/6 KB Windmill
3) 12 Ring Rows
4) 8 Seated Ext Rotations / side
+
2 Rounds
-60s Lizard Stretch (L)
-60s Lizard Stretch (R)
-60s Seated Biceps Stretch
Thursday
“Leap Year”
4 Rounds for Time
-34/29 Calorie Row
-29/20 Calorie AirBike
+
4 Rounds for Quality
-6 Patrick Step-Up 6″ / side
-10s Isometric Hamstring Curl / side
-1 Max L-Sit or Tuck Hold
-20 Banded Bicep Curls
-20 Banded Tricep Extensions
-12 Banded Bicep Curls
-12 Banded Tricep Extensions
Friday
Open Workout 24.1
For Time (15:00 Cap)
-21 DB Snatch; arm 1
-21 Burpee; Lateral Over DB
-21 DB Snatch; arm 2
-21 Burpee; Lateral Over DB
-15 DB Snatch; arm 1
-15 Burpee; Lateral Over DB
-15 DB Snatch; arm 2
-15 Burpee; Lateral Over DB
-9 DB Snatch; arm 1
-9 Burpee; Lateral Over DB
-9 DB Snatch; arm 2
-9 Burpee; Lateral Over DB
Warm-Up Protocol
2-3 Rounds
-1:30 AirBike
-1:30 Row
+
2-3 Rounds
-0:30 Supine Hamstring Stretch / side
-10 Banded Good Morning
-0:30 Elevated Cat Pose with Fingers Interlocked
-10 Seal Push-Ups; 1s pause at top
+
2:00 Ramping AirBike or Row
…
3-5 Sets: (rest 30-60s b/w)
4 DB Snatch; arm 1
4 Burpee; Lateral Over DB
4 DB Snatch; arm 2
4 Burpee; Lateral Over DB
+
Open Workout 24.1
+
Move Through
-5-10min AirBike Flush
-Foam Roll Low Back
-Overhead Triceps Stretch
-Supine Hamstring Stretch
Saturday
“Chasing Waterfalls”
(Team of 3 WOD)
For Time (Waterfall Style)
6 Rounds (2 Each)
-30/25 Calorie Row
-5 Wall Walk
-25 AbMat Sit-Ups
…
6 Rounds (2 Each)
-25/20 Calorie AirBike
-8 Strict Pull-Ups
-16 Russian Swings 70/53lb
*compare to 2.18.23
Vegetables
At Any Point This Week
Accumulate; as you see fit
-10 Turkish Get Up / arm; moderate
-30 Hanging Leg Raises
-60 Banded Face Pulls
-120 Seated Banded Hamstring Curls
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.