Monday
EMOM 15:00: Power Clean + Push Jerk
*start RPE 5, end RPE 7
+
“Tokyo Drift”
5 Rounds
(1:30 On, 1:30 Off)
-150m Run
-Max Shoulder-to-Overhead 115/85lb
Tuesday
Every 1:30 x 7 Sets:
-2-3 Supinated Strict Pull-Up
*weight or assist as needed for adequate challenge
+
“110824”
5 Rounds for Time (15:00 Cap)
-15 Deadlift 185/125lb
-15 Toes-to-Bar
Wednesday
[10:00 Clock]
-30s Dead Hang
-30s Overhead Opener
-30s Sorenson Hold
-15 Tib Raise
-10 Side Plank Reach Throughs / side
+
[18:00 Clock]
Choice Inversion Skill Practice
+
“Num Lock”
For Time (13:00 Cap)
-111 Double Unders
-22 Bench Press 135/95lb
-44 Calorie Row
-22 Bench Press 135/95lb
-111 Double Unders
Thursday
*complete in a 20/14lb wt vest*
AMRAP 8:00 @ 70% Effort
-8 No Jump Burpee
-12 Calorie Row
-16 Box Step-Up 24/20″
(Rest 4:00)
AMRAP 8:00 @ 70% Effort
-10 Calorie AirBike
-8 DB Deadlift 50/35’s
-6 DB Hang Power Clean 50/35’s
-4 DB Shoulder-to-Overhead 50/35’s
+
Every 2:00 x 5 Sets:
-4 Front Squat; 2s lower, 2s pause
*light to moderate throughout
Friday
Every 3:00 x 5 Sets:
-6 Overhead Reverse Lunge
*start light, end moderate
-6 Dips**
*athlete’s choice: make challenging
+
“Better Than A BBL”
AMRAP 9:00
-12 Front Rack Forward Lunges 95/65lb
-15 Russian KB Swings 70/53lb
-18 Wall Ball 20/14lb, 10/9ft
Saturday
Partner “Ringing It”
14 Rounds for Time (23:00 Cap)
<Alternate Rounds>
-4 Toes-to-Rings
-6 Burpees to Ring Touch
-8 Snatches 75/55lb
*Rx+ = 2 Ring Muscle-Up / Rd
Vegetables
At Any Point This Week
Accumulate; as you see fit
-3:00 Sorenson Hold
-2:00 Side Plank / side
-1:00 GHD Hold at Parallel; Medball on Chest
-50 Banded Face Pulls
-50 Band Pull Aparts
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.