Monday
Every 2:00 x 5 Sets:
-6 DB Snatch; heavy
+
2 Sets: (rest 4:00 b/w)
AMRAP 8:00
-150m Run
-15 V-Ups
-15 DB Power Clean 50/35’s
*set 1 @ 60% effort (unscored)
*set 2 @ 90% effort (scored)
Tuesday
For Time (14:00 Cap)
-10 Rope Climb
-10 Bench Press 135/85lb
-20 Pull-Ups
-20 Bench Press 50/35’s
-30 Ring Row*
-30 Hand-Release Push-Ups
*Rx = heels past anchor point
+
For Time (14:00 Cap)
-90/70 Calorie Row
-90/70 Calorie AirBike
*execute both parts @ 80-85% effort
Wednesday
Every 3:00 x 7 Sets:
-4 Back Squat
*start at 75% and build to heavy
+
For Time (10min Cap)
40-30-20-10
-KB Sumo Deadlift 70/53lb
20-40-60-80
-Double Under
+
2-3 Rounds
-10 Hollow Rocks
-5 Forward Shoulder CARs / arm
-5 Quadruped Hip CARs / leg
Thursday
3 Sets: (rest 1:1 b/w)
-400m Run @ 60-70-80% Effort
*during rest complete…
-30s Saddle Pose
-30s Supinated Dead hang
-30s Lizard Stretch (split)
+
E2M x 15 Sets:
*sets 1-5: 3 Hang Power Snatch
*sets 6-10: 10 BB Overhead Lunge
*sets 11-13: 8 RDL; 4s lower
*sets 14-15: 30s Max Burpee Pull-Ups*
*sub for 15s ring rows + 15s burpees
Friday
[15:00 Clock] Skill Practice
+
“Just for Dave”
[0:00-7:00]
AMRAP 7:00
-15 Shuttle Run (2x25ft=1)
-15 Walk 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
Saturday
“Who’s Got Gas?”
2 Rounds for Time
-400m Run
-Rest 2:00-
-500m Row
-Rest 2:00-
-1 Mile AirBike
-Rest 2:00-
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 TGU / 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.