Monday
Tug of War (Teams)
-Best of 5 Games
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[15:00 Clock]
Find Heavy Deadlift Single
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“Tug of War”
AMRAP 15:00
-5 Chest-to-Bar
-5 Power Clean 185/125lb
-5 Strict Pull-Up
-5 Power Clean 185/125lb
-25/20 Calorie Row
Tuesday
Every 2:30 x 4 Sets:
-Max L-Sit or Tuck Hold
-4-6 Strict Toes-to-Bar or Leg Raise
-6 PVC Dislocates + 4 PVC OHS
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Every 1:45 x 8 Sets:
-Snatch High Pull + Snatch + Overhead Squat
*start light, end moderate
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“Almost Quarters E2”
AMRAP 12:00
-8 DB Hang Snatch; arm 1
-8 DB Overhead Lunges; arm 1
-8 DB Hang Snatch; arm 2
-8 DB Overhead Lunges; arm 2
-40 Crossovers
*70/50lb Dumbbell
Wednesday
A. Every 2:30 x 3 Sets:
-2 Box Jumps; tough height
-2 Back Squat; building
…
Every 2:30 x 3 Sets:
-1 Back Squat; building
-2 Box Jumps; tough height
*goal is to build each of the six sets of back squat, ending at a heavy single for the day
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B. Every 1:30 x 5 Sets: 4 Pendlay Row
C. EMOM 5:00: 30s Bicep Curls; empty bar
D. Every 1:30 x 5 Sets: 4-6 Dips*
*pick a challenging variation / weight
E. EMOM 5:00: 30s Strict Press; empty bar
F. Tabata Russian Twists
Thursday
AMRAP 12:00 @ 60% Effort
-18/15 Calorie AirBike
-4 Burpee Box Step-Up 24/20″
-18/15 Calorie Row
-6 DB Snatch 50/35lb
…
Rest 4:00
…
AMRAP 12:00 @ 85% Effort
-18/15 Calorie AirBike
-8 Burpee Box Step-Up 24/20″
-18/15 Calorie Row
-12 DB Snatch 50/35lb
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Around-the-World Plank (4 x 1:00)
*15s / side: front, side, rear, side
*alternate with a partner
Friday
Every 1:30 x 10 Sets:
*sets 1-5: 3 Touch-N-Go Snatch
*sets 6-10: 3 Touch-N-Go Clean & Jerk
(start each RPE 5-6, end each RPE 7-8)
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“Bike to Work”
Partner WOD (You Go, I Go)
8 Rounds for Time (24:00 Cap)
-1 Legless Rope Climb 12ft
-20/15 Calorie AirBike
-1 Rope Climb 12ft
*Rx+: legless for both
*preferred scale: regular RC rep 1, 3 rope pull-to-stand rep 2
Saturday
[10:00 Clock]
Inversion Skill Practice
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Partner WOD
2 Sets Each (You Go, I Go)
AMRAP 6:00
-20 Devil’s Press 50/35’s
-100ft DB Front Rack Lunge 50/35’s
-Max Distance Handstand Walk
*complete lunge and hsw in lengths of 25ft
*scale to bear crawl
*score is total hsw / bear crawl distance
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Prone Shoulder CARs / arm
-30 Forward Shoulder CARs / arm
-90 Banded Face Pulls
-90 Banded Hamstring Curls
-90s Plate Pinch; moderately heavy
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.