Monday
EMOM 14
1) 10 Single Arm DB Power Clean (5L+5R)
2) 10 Freestanding DB Bent Row (5L+5R)
+
5 Rounds for Time
-5 Single Arm DB Thruster; arm 1
-8 Burpee; Lateral over DB
-5 Single Arm DB Thruster; arm 2
-25 Double Unders
*Rx = 60/45lb DB
*Rx+ = 70/50lb DB
Tuesday
Every 3:00 x 7 Sets:
-1 Snatch
-2 Rope Climbs
-3 Cleared Box Jump Over
+
3 Rounds for Time
-20 Shuttle Run (25ft=1)
-20 Ring Row*
-20 Plank to Hands on Wall**
*Rx = heels past anchor point
**Rx = L+R+L+R or R+L+R+L
**scale to plank shoulder taps (30 total)
Wednesday
Every 3:00 x 5 Sets:
-6 Back Squat
*start at 65% and build to heavy
+
AMRAP 5:00 @ 85% Effort
1…2…3…
-Squat Clean 155/105lb
-Ring Muscle-Up*
*scale to toes-to-bar
(Rest 5:00)
Repeat your exact score “For Time”
+
4 Rounds for Quality
-6-10 DB Cross Body Bicep Curl / arm
-12 Banded Lat Row; 3s return
Thursday
4 Sets: (rest 1:1 b/w)
-500m Row @ 50-60-70-80% Effort
*during rest complete…
-30s Squat Hold; Rig-Supported
-30s Overhead Opener
-30s Banded Lat Stretch (split)
+
A. E2M x 5 Sets: 1.1.1 Snatch
B. E2M x 5 Sets: 1 Push Jerk + 2 Split Jerk
C. E2M x 4 Sets: 4 Deadlift with 3s lower
*keep A-C under 80% of your max
Friday
“The Blade”
10:00 AirBike for Max Calories
+
[15:00 Clock] Skill Practice
(examples)
-double unders
-rope climbs
-toes-to-bar
-handstands
+
AMRAP 10:00 @ 80% Effort
-5 Strict Pull-Ups
-10 Push-Ups
-15 Air Squats
Saturday
No Class
1440 Collective Weightlifting Seminar
*we will have Open Gym from 7-9am, then the gym will be closed for the seminar, which will start at 9am
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-200 Banded Bicep Curls
-200 Banded Hamstring Curls
-40 Straight Arm DB Pec Flys; 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.