Monday
Every 2:00 x 6 Sets: 2 Deadlift
*build across, ending heavy
+
AMRAP 18:00
-15 Box Jump 24/20″
-10 KB Sumo Deadlift High Pull 70/53lb
-5 Wall Walk
Tuesday
EMOM 6: 2 Overhead Squat; from the rack
…
EMOM 6: 1.1 Power Snatch
+
5 Sets: (rest 2:00 b/w)
AMRAP 3:00
-6 Front Rack Alternating Reverse Lunge 115/85lb
-5 Toes-to-Bar
-4 Bar-Facing Burpee
*record score from your worst set
Wednesday
Every 90s x 5 Sets:
-5 Hang Power Clean
*start RPE 5, end RPE 8
+
For Time
-50/40 Calorie AirBike
-40 Back Squat 135/95lb
-30 Box Jump Over 30/24″
*heat 2 starts at the 5:00 mark
*scale barbell weight to something you can perform in 2-3 sets
*if scaling barbell weight, scale bike cals to 40/30
Thursday
A. EMOM 12
1) 5 Strict Pull-Ups; weight or assist
2) 5 Strict Dip; weight or assist
B. [16:00 Clock]
Row for Distance
(nasal breathing only)
C. [16:00 Clock]
-10 Hollow Rocks
-15 Banded Lat Row
-20 Banded Face Pulls
-30s Kneeling Hip Flexor Stretch; Banded-Distracted
Friday
Open 23.3 Test
-5 Wall Walks
-50 Double Unders
-15 Snatch 95/65lb
-5 Wall Walks
-50 Double Unders
-12 Snatch 135/95lb
*If completed before the 6:00 Cap, add 3:00
-20 Strict HSPU
-50 Double Unders
-9 Snatch 185/125lb
*If completed before the 9:00 Cap, add 3:00
-20 Strict HSPU
-50 Double Unders
-6 Snatch 225/155lb
Saturday
[0:00-8:00]
Strict Press: Build to Heavy 5
[8:00-16:00]
Push Press: Build to Heavy 3
[16:00-24:00]
Push Jerk: Build to Heavy 1
+
Team of 3 (WOD)
For Time (Split as Desired)
-300 KB Deadlift 70/53’s
-200 Goblet Reverse Lunges* 70/53lb
-100 Length KB Farmer’s Carry 70/50’s (25ft=1)
*the other KB must be held in the goblet in order for work to be counted
Vegetables
At Any Point This Week
Accumulate; as you see fit
-10 TGU / 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 movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.