Monday
Every 2:00 x 7 Sets: 3 Deadlift
*start moderate, end heavy
+
“Amateur Fight”
4 Rounds (16:00)
For Total Reps
-1:00 Wall Balls 20/14lb, 10/9ft
-1:00 Box Jumps 24/20″
-1:00 Row Calories
-1:00 Rest
Tuesday
EMOM 13:00
-1 Hang Squat Clean + Jerk
*start at form-focused loading build slowly, ending RPE 7-8
+
“Dull Blade”
10:00 AirBike for Calories
*At 2,4,6,8 min marks complete…
-3/2 Rope Climb 12ft
-15 DB Bench Press 50/35’s
*Rx+ = Legless & 60/40’s
*scale to finish RC / BP by 60s mark
+
[10:00 Clock]
-10 Banded Face Pulls
-10 Supine Glute Bridge
-10 Clamshell Raises; split
-10 KB Arm Bar; split
Wednesday
[20:00 Clock]
For Time
-50 Air Squats
-50 Single Leg V-Ups
-50 Walking Lunge Steps
-150 Double Unders
-50 Walking Lunge Steps
-50 AbMat Sit-Ups
-50 Air Squats
*Rx+ = GHD Sit-Ups
…
In Remainder
Find Heavy Back Squat Triple
+
3-Point DB Row (4 x 8-10ea)
*15s banded isometric external rotation after each side
Thursday
AMRAP 35:00
Buy-In: 3k Row
-25′ DB Bear Crawl 25/15’s
-20 Seated Banded Hamstring Curls
-15s Handstand Hold
-10 Seated L-Sit Raises
-5 Rope Pull-to-Stand
*compare to 3.30.23
+
Tabata Side Plank
Friday
Open Workout 24.3 Warm-Up
5:00 Choice Cyclical
*easy pace, nasal breathing only
+
3 Rounds
-20s Banded Front Rack Stretch / side
-8 Scap Pull-Ups
-20s Squatting Groin Stretch; light plate
-10s Calf Stretch; using rig / side
+
3 Rounds
-4 Cossack Squats; with rig support
-8 BB Front Rack Rotations
-4 Boot Strappers
-5 Bar Beat Kips
+
2 Rounds
-2-4 Thrusters; weight 1
-2-4 Chest-to-Bar (or your scale)
+
2 Rounds
-2-4 Thrusters; weight 2
-1-2 Bar Muscle-Up (or your scale)
Open Workout 24.3
For Time (15:00 Cap)
5 Rounds
-10 Thrusters 95/65lb
-10 Chest-to-Bar
(Rest 1:00)
5 Rounds
-7 Thrusters 135/95lb
-7 Bar Muscle-Up
Saturday
Partner “Going UUUUUP!”
For Time (20:00 Cap)
-30 Handstand Push-Ups
-50 Double DB Snatch 50/35’s
-70 Calorie Row
-90 Wall Balls, 20/14lb, 10/9ft
*after each movement, complete 10 synchro bar-facing burpees
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Single Leg Sorenson Hold / side
-1:30 Star Side Plank / side
-1:30 Ring Support Hold
-1:30 Handstand Hold; Against Wall
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.