Monday
EMOM 10: 3-5 Double DB Hang Snatch
+
6 Rounds for Time
-12 DB Snatch 50/35lb
-8 Calorie Row*
-4 Burpee Box Jump Over 24/20″
*first come, first serve – sub for airbike
Tuesday
10 Rounds for Time
-1 Rope Climb*
-5 Inchworm Plank 5ft**
-15 Double Unders
-Rest 60s-
*scale to 3 rope pull-to-stand
**toes stay on line 1, hands / fingers start on line 1 and end on line 2
+
5 Rounds for Quality
-8 DB Bent Row / arm
-8 Push-Ups*
*assist with band or Rx+ to clapping
+
Hollow Hold: Accumulate 2:00
Wednesday
[12:00 Clock]
Back Squat: Find Heavy Single
…
Every 4:00 x 2 Sets:
-10 Back Squat @ 65-70% (of that single)
+
Partner WOD
6 Rounds for Time (3 Each)
-10 Snatch 75/55lb
-10/7 Calorie AirBike
-10 Thrusters 75/55lb
*partner complete a full round before other partner goes
+
3 Rounds
-10 Banded 90-90 Raises
-10 Tabletop Glute Bridge
Thursday
EMOM 21 @ Ramping Pace
1) 45s Shuttle Run 54ft @ Strong Pace
2) 45s Row @ Moderate Pace
3) 45s AirBike @ Recovery Pace
+
6 Rounds
-20s Y Overhead Opener on Rings
-20s Squatting Groin Stretch; holding plate
-20s Overhead Squat Hold; empty bar
+
EMOM 10: 1.1 Snatch; Form-Focused
+
6 Rounds
-8 Ring Row
-16 Banded Tricep Extension
Friday
EMOM 15
1) 2 Jerks; from the rack – building
2) 7-9 DB Push Press; heavy all
3) Rest
+
Every 8:00 x 3 Sets:
AMRAP 6:00
-12 Step-Ups 24/20″
-2 Wall Walk
-50 Single Unders
-6 Russian KB Swing 70/53lb
-10 AbMat Sit-Ups
-6 Calorie Row
-4 Push-Up + Toe Touch
-8 Ring Row
-6 Calorie AirBike
Saturday
“Wanna’ Hang?”
For Time (Team of 3)
-100 KB Sumo Deadlift High Pull 70/53lb
-100 Box Jump Overs 24/20″
-100 KB Goblet Squat 70/53lb
-100 Burpee Broad Jump 6/4ft
*in order for reps to be counted, one team member must be hanging from a bar or rings
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Pausing Cossack Squats
-40 Good Morning; empty bar
-50 Back-to-Wall Tib Raise
-60 Banded Lat Row – 4s return
-70 Calf Raises; Off Plate
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.