Monday
EMOM 14
1) 6 KB Thrusters; build to heavy
2) 20s Max KB Deadlift; same weight
+
AMRAP 14:00
-12 Box Step-Ups 24/20″
-6 KB Hang Clean & Jerk 53/35lb
+
AMRAP 2:00: V-Ups
Tuesday
“RC Cola”
20:00 Row for Calories
-Every 2:00 (+0:00): 2 Rope Climbs
*Rx+ = Legless Rope Climb
+
EMOM 21
1) 10 DB Bicep Curls; Alternating
2) 2-3 Wall Walks*
3) 15 Banded Lat Row
*Rx+ = 20ft Handstand Walk
Wednesday
Every 4:00 x 4 Sets:
-8 Back Squat
*start at 60% and build to heavy
+
AMRAP 10:00
-30 Bar-Facing Burpees
-45 Deadlifts
-30 Power Clean
-15 Snatch
*pick a barbell weight that the snatch will be a challenging weight (~75%)
+
3 Rounds
-30s Supine Hamstring Stretch / side
-8 Supine Glute Bridge
-30s High Pigeon Pose / side
-15s Rear Plank Hold
Thursday
-7:30 Row
-7:30 AirBike
*flip flop order as desired
*first erg @ 50% effort & nasal breathing only
*second erg @ 75% effort
+
6 Rounds
-20s Dip Stretch; Toes on Floor
-20s Squatting Ankle Mobility; holding plate
-20s Overhead Squat Hold; empty bar
+
Every 90s x 14 Sets: (7 Each)
1) 1 Power Snatch + 1 OHS + 1 Power Snatch + 1 OHS
2) 5 Dips + 10 Ring Row + 15 Banded Face Pulls
Friday
Every 3:00 x 5 Sets:
-1 Power Clean + 2 Jerks; all heavy
-Max Burpee Box Jump Over 24/20″, Until 60s Mark
+
Every 10:00 x 3 Sets:
AMRAP 5:00
-2 Burpee Bar Muscle-Up
-12 Calorie Row
-2 Wall Walk
-12 Wall Ball
-2 Deadlift 315/205lb**
-12 Box Jump 24/20″
*active recovery on the airbike b/w sets
**share a bar with a partner if possible
Saturday
“Nomad”
For Time (Teams of 4)
-150m Barbell Carry; as team
-75 Synchro Plate GTO 45lb
-150m Barbell Carry; as team
-75 Synchro Toes-to-Bar
-150m Barbell Carry; as team
-75 Synchro Bar-Facing Burpees
-150m Barbell Carry; as team
*each member must keep a hand on the bar during the carry
*one pair of athlete will complete the synchro reps while the other pair rests
*this does not have to be the same pair throughout the workout (work does not need to be split evenly)
*plate GTO is synchro at overhead lockout (Rx = M&F @ 45lb)
*the toes-to-bar is synchro at the bar touch
*the team will use the empty barbell they carry for their bar-facing burpees (synchro on the ground)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-60s Squat Hold; regular stance
-60 Russian KB Swings; moderate
-60s Squat Hold; wide stance
-60 Breath Sandbag Hold 150/100lb
-60s Squat Hold; narrow stance
-60 Band Pull Apart @ Controlled Tempo
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.