Monday
“Helen”
3 Rounds for Time
-400m Run
-12 Pull-Ups
-21 KB Swings 53/35lb
+
Every 2:30 x 6 Sets: 4 Deadlift
*all sets RPE 7-8
Tuesday
“Elements”
Every 10:00 x 3 Sets:
“Water”
For Time (7:00 Cap)
-15-12-9 DB Bench Press 50/35’s
-12-9-6 Bench Clear Over 18″
“Wind”
For Time (7:00 Cap)
-27 GHD Sit-Ups (or 37 AbMat)
-18 Box Jump 30/24″
-9 Rope Climbs 15ft
“Fire”
For Time (7:00 Cap)
9-6-3
-Dual KB Snatch 35/26’s
-Shuttle Run (2x25ft=1)
Wednesday
Every 2:00 x 4 Sets: 2 Front Squat
…
Every 4:00 x 2 Sets: 30s Max Back Squats
*use ending load from front squats for all backs squats
+
5 Continuous Rounds
-1:00 AirBike; easy
-1:00 AirBike; moderate
-1:00 AirBike; strong
Thursday
Every 2:00 x 10 Sets:
1) 4-6 DB Strict Press; heavy
2) 2-4 Strict Pulling Reps
*level 1 = Lat Pull Down
*level 2 = Strict Pull-up
*level 3 = Strict Chest-to-Bar
*level 4 = L Pull-Up
*level 5 = Low Ring Muscle-Up
+
20:00 @ Relaxed Pace
-20/15 Calorie Row
-30 Plank Shoulder Taps
Friday
Every 2:00 x 5 Sets:
-1.1.1 Power Clean & Push Jerk
+
“Paul Bunyan”
10 Rounds for Time
-160m Run
-3 Clean & Jerk 185/125lb
*compare to 5.6.23
Saturday
Deadlift (4 x 4)
*same load for all sets (RPE 7-8)
+
Partner “U-Haul”
3 Rounds for Time
-50 Calorie Row (both)
-50 Bar-Facing Burpees (split)
*the partner that finishes the row first each rd may immediately begin the burpees
*only one partner may burpee at a time
*all 50 burpees must be finished before either partner begins rowing
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Banded External Shoulder Rotations / arm
-2:00 FLR Hold on Low Rings
-5 Turkish Get Up / arm; moderate
-100 Seated Banded Hamstring Curls
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.