Monday
EMOM 10: 1 Power Clean + 2 Jerks
*start moderate, end heavy
+
Every 2:00 x 5: 3 Back Squat; 4s lower
*start moderate, end heavy
+
For Time
-30 DB Snatch 50/35lb
-30 Shuttle Run (25ft = 1)
-30 Wall Ball 20/14lb, 10/9ft
Tuesday
Partner WOD (You Go, I Go)
6 Rounds for Time (3 Each)
-15 Toes-to-Rings
-1000/900m Row
-15 AbMat Sit-Ups
+
Tabata Around-the-World Plank
(x2: Front, Side, Rear, Side)
Wednesday
[15:00 Clock]
Find Heavy Complex:
1 Snatch + 2 Overhead Squats
+
EMOM 20
1) 20s Max Pull-Up Variation*
2) 30s Max Wall Walks
3) 40s Max AirBike Calories
4) Rest
*Ring Row = 1 point
*Chin-over-Bar = 2 points
*BMU = 3 points
(score is total reps / points)
Thursday
A. AMRAP 8:00 @ 60-70% Effort
-8 Calorie Row
-8 Single Arm DB Press / side 35/25lb
B. AMRAP 8:00 @ 60-70% Effort
-8 Calorie AirBike
-8 KB Taters 35/26lb
C. AMRAP 8:00 @ 60-70% Effort
-8 Shuttle Run (2×25=1)
-8 Hip Extension on GHD*
*2s pause at the top of each rep
+
Joint Health [20:00 Clock]
-8 Patrick Step-Up / side
-8 KB Windmill / arm
-20s Hanging Knee Raise
-8 Pausing Cossack Squats; rig-supported
-8 Banded External Rotations / arm
-20s GHD Sit-Up Hold at Parallel
Friday
EMOM 20
1) 8 KB Snatch (4R+4L) moderate
2) 16 DB Bent Row (8R+8L) heavy
3) 20-30s Handstand Hold*
4) 2 Front Squat; building to heavy
*Wall-Facing, Heels-to-Wall, or Freestanding
+
Open Workout 11.3
AMRAP 5:00
-Squat Clean & Jerk 165/110lbs
*target scale: 65-70% of heaviest front squat in EMOM
Saturday
“Michael Myers”
12 Rounds for Time
(Split Work as Desired)
-3 Deadlift 315/205*
-7 Toes-to-Bar
-21 Double Unders
*or 77%, whichever is less
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 movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.