Monday
Every 2:30 x 5 Sets: 6 Deadlift
*build across, ending heavy
+
“Mother in Law’s Dish Rag”
AMRAP 9:00
3…6…9…
-Sumo Deadlift High Pull 95/65lb
-Hand-Release Push-Up
*35 Double Unders after each round
+
EMOM 12
1) 30s Hollow Hold
2) 30s Banded Lat Rows
3) 30s Hanging Tuck Hold
Tuesday
EMOM 16
1) 20s KB Hang Snatch; arm 1
2) 20s KB Hang Snatch; arm 2
3) 1 Turkish Get Up; arm 1
4) 1 Turkish Get Up; arm 2
+
“Amanda”
For Time // 9-7-5
-Ring Muscle-Up
-Squat Snatch 135/95lb
Wednesday
Every 2:30 x 6 Sets:
-4 Back Squats; 2s lower
-6 Goblet Reverse Lunge 53/35lb
+
3 Sets:
(rest 2:30 b/w on AirBike)
AMRAP 2:30
-20 AbMat Sit-Ups
-2 Wall Walks
-10 AbMat Sit-Ups
-1 Wall Walk
-Max Reverse Lunge 115/85lb
Thursday
EMOM 15
1) Row; easy pace
2) Row; strong pace
3) Rest
+
EMOM 15
1) AirBike; easy pace
2) AirBike; strong pace
3) Rest
+
3-4 Rounds
-10 DB Concentration Curls / arm
-10 Diamond Push-Ups
Friday
Open Workout 24.2 Warm-Up
5:00 AirBike @ Smooth Pace
+
3-4 Rounds
-300m Row
-20-40 Single Unders
-10 Hip Swings / direction
-5 Empty Barbell RDL
-15s Supine Hamstring Stretch / side
+
Deadlift (5 x 5) Build to Wko Wt
*after each set: 10-20 Double Unders
+
1 Round @ Projected Pace
Open Workout 24.2
AMRAP 20:00
-300m Row
-10 Deadlift 185/125lb
-50 Double Unders
Saturday
Partner “Caudle Waddle”
[30:00 Clock]
For Time
-70-50-30 KB Squats 70/53’s
-30-30-30 Shuttle Run (2x25ft=1)
…
In Remaining Time…
-Find 1RM Strict Chin-over-Bar Pull-Up
*part 1: you may split kb reps as desired
*part 1: shuttle runs must be alternated
*part 2: scale to 1RM lat pull down
Vegetables
At Any Point This Week
Accumulate; as you see fit
-40 Banded External Rotation / arm
-40 Banded External Rotation; elbow-by-side / arm
-40s Single Arm High Plank Hold / side
-40s Side Plank / side
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.