Monday
[15:00 Clock]
Choice Skill Practice
+
“Just for Dave”
[0:00-7:00]
AMRAP 7:00
-15 Shuttle Run (2x25ft=1)
-15 Wall Walks*
-Max Shoulder-to-Overhead 135/95lb
*Cap at 5:00 Mark
[7:00-14:00]
Find Max Complex:
-Clean + Hang Clean + Front Squat + Jerk
*compare to 5.5.23
Tuesday
AMRAP 5:00
-12 Russian Twists with Plate (L+R=1)
-9 Plate Tricep Extensions
-6 Traveling Push-Ups
+
Every 1:30 x 8 Sets:
-1 Rope Climb*
*your toughest variation / height
*sub for 6-8 rope rows
+
“High Rocks”
AMRAP 22:00
-150m Run or Row
-50ft Burpee Broad Jumps
-150m Run or Row
-50ft Walking Lunges 25/15lb
-150m Run or Row
-25 Wall Ball 20/14lb, 10/9ft
*both run & row are “rx”
*switch between the two as you please
Wednesday
Every 3:00 x 6 Sets:
*sets 1-3: 3 Front Squat
*sets 4-6: 30s Max Back Squat*
(*use set 3 load for sets 4-6)
+
“Didn’t We Just Do This”
4 Rounds for Time (16:00 Cap)
-5 DB Power Clean; arm 1 70/50lb
-5 DB Thruster; arm 1 70/50lb
-25 Double Unders
-5 DB Power Clean; arm 2 70/50lb
-5 DB Thruster; arm 2 70/50lb
-25 Double Unders
+
Tabata Isometric Hamstring Curl
Thursday
[10:00 Clock]
-10 Calorie Choice Machine
-5 Strict Press; empty bar
-20-30s Choice Front Rack Prep
+
20:00 Choice Machine @ Easy Pace
*At 4,8,12,16,20 complete…
-4 Strict Press @ RPE 7-8
+
Accumulate; as you see fit…
-50 V-Ups
-50 Banded Pallof Press / way
-50 Tabletop Glute Bridge
-50 Strict Knees-to-Elbows
Friday
A. 3 Point DB Row (3 x 8-10ea)
B. Turkish Get Up (4 x 1ea)
C. Back to Wall Plate Raise (2 x 12-15)
D. RDL (4 x 8-10)
E. Unfatigued Rope Climb Practice, Until 30:00 Mark of Class
+
“Rope Rigamortis”
Partner WOD (You Go, I Go)
8 Rounds for Time (24:00 Cap)
-1 Rope Climb 15ft
-150m Run
-1 Rope Climb 15ft
*Rx+ = Legless
Saturday
Partner “Pit Crew”
For Time (15:00 Cap)
-13 Cluster 135/95lb
-9 Pull-Up
-13 Cluster 165/105lb
-9 Chest-to-Bar
-13 Cluster 185/125lb
-9 Bar Muscle-Up
-13 Cluster 205/145lb
-9 Bar Muscle-Up
-13 Cluster 185/125lb
-9 Chest-to-Bar
-13 Cluster 165/105lb
-9 Pull-Up
-13 Cluster 135/95lb
*cluster = squat clean thruster
*single barbell, split reps as desired
*both partners do gymnastics (not split)
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 movements which are appropriate for you, allowing you to maximize your workout and long-term progress.