Monday
EMOM 12
1) Choice Jump Rope Skill Practice
2) Saddle Pose or Quadruped Squat Rocks
3) 10-15 Inverted Row; Bar-in-Rack
+
Every 2:30 x 5 Sets:
-Power Clean + Squat Clean + Front Squat
*you may switch the order of the power clean and squat clean but must perform 1 rep of each movement
*this is a complex (must be touch-n-go)
+
“What’s Next?”
For Time (10:00 Cap)
-7/6 Rope Climbs 12ft
-14 Devil’s Press 50/35’s
-27 Wall Balls 20/14lb to 10ft
-14 Burpee Box Jump 24/20″
-7/6 Bar Muscle-Up
Tuesday
Every 2:00 x 10 Sets:
*sets 1-5: 6 TnG Deadlift; Moderate
*sets 6-10: 9 Floating RDL; Moderate
+
“2023 Quarterfinals E4”
AMRAP 20:00
-1000m Row
-50 Sit-Ups*
-500m Row
-25 V-Ups
*quarters was on the GHD, we will perform on an AbMat
Wednesday
Every 1:30 x 30 Sets:
*sets 1-8: 3 Hang Power Snatch
*sets 9-15: 2 Overhead Squat; no rack
*sets 16-20: 6 Front Rack Reverse Lunge
*sets 21-25: 4-8 Strict Pulling Reps**
*sets 25-30: 4-8 Pressing Reps**
(**Athlete’s Choice)
Thursday
[20:00 Clock]
-15 Calorie Choice Erg; nasal only
-15 Calf Raises; off edge of plate
-25ft Knee-Banded Side Step / way
-8 Seated External Rotations / arm; 5lb
+
[20:00 Clock]
-15 Calorie Choice Erg; nasal only
-15 Tib Raise; Back-to-Wall
-15s GHD Sit-Up Hold at Parallel
-50ft DB Suitcase Carry / arm; moderate
Friday
[0:00-8:00]
Strict Press; Build to Heavy 5
[8:00-14:00]
Push Press: Build to Heavy 3
[14:00-22:00]
Push Jerk: Build to Heavy 1
*compare to 3.4.23
+
“Phlebotomist”
For Time // 40-20-10
-Ring Row*
-Hand-Release Push-Up
-Switch Lunges
*rx = heels past anchor point of rings
Saturday
“Bee Bee Aye Bee”
Partner WOD
AMRAP 20:00
-5 Bench Press*
-5 Power Clean*
-25/20 Calorie AirBike
*start at 135/85lb and add 10/5lb per Round
*split work as desired
*compare to 12.31.22
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Alternating Dead Bugs
-50 Alternating Bird Dogs
-50 Banded Face Pulls
-2:00 Side Plank Hold / side
-1:00 Tuck Front Lever Hold
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.