Monday
Every 1:45 x 8 Sets: 3 Push Press
*start light, end heavy
+
“Cowtail”
For Time (18:00 Cap)
50 DB Hang Snatch 50/35lb
…
2 Rounds
-20 Chest-to-Bar
-30 Single Arm DB STO 50/35lb
…
50 DB Goblet Step-Up 50/35lb, 24/20″
*Rx+ = 60/40lb DB
Tuesday
EMOM 10:00
1) 6/6 3-Point DB Row
2) Choice Jump Rope Practice
+
“The Pacer Test”
Death by 65ft Shuttle Runs
*compare to 11.14.22
+
5 Rounds @ Relaxed Pace
-10 Step-Ups 24/20″
-15 Ring Row
-20/15 Calorie Erg
Wednesday
[0:00-10:00]
Find Heavy Pause Back Squat
[12:00-22:00]
EMOM 10:00: 1 Front Squat; 5s lower – RPE 8
+
“Hour Glass”
For Time
-21 Burpees; Lateral over Bar
-15 Calorie Row
-9 Clean* 185/125lb
-15 Calorie Row
-21 Burpees; Lateral over Bar
*scale to a weight you can do touch-n-go
+
[12:00 Clock]
-10 Cross Body Banded Chop / side
-10 Banded Face Pulls
-10 Scap Push-Ups
Thursday
20:00 Choice Machine @ Nasal Cap
*Every 2 Minutes (-0:00): 6-8 Push-Ups
+
Every 2:30 x 6 Sets:
:00 – :20 | Seated DB Strict Press
:30 – :50 | Floor DB Skull Crushers
*start conservative and build
+
12 Rounds
(20s On, 10s Off)
1) KB Side Bends (L)
2) KB Side Bends (R)
Friday
[8:00 Clock]
Rope Climb Practice
(i) seated clamp
(ii) seated clamp + stand
(iii) standing clamp + stand
(iv) standing clamp with compression + stand
(v) no-jump rope climb
+
“Climbing Karen”
For Time (22:00 Cap)
-5-4-3-2-1 Rope Climb 15ft
-10-20-30-40-50 Wall Ball 20/14lb, 10/9ft
+
4 Rounds for Quality
-10 Alt DB Hammer Curls
-15s L-Sit or Tuck Hold
-30s Sorenson Hold
Saturday
“Sweaty Betty”
(Partner WOD | Alternate Rounds)
20 Rounds for Time
-4 Burpee Box Get Over 20″
-6 Deadlifts 205/145lb
-8 DB Snatch 50/35lb
-10 Bar Hops
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Dead Hang
-1:30 Tabletop Glute Bridge Hold
-1:30 Sorenson Hold; Hugging Medball
-5 Turkish Get Up / arm; moderate
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.