Monday
EMOM 12
1) 6 DB Split Jerk (3+3)
2) 12 DB Goblet Squat
3) 12 Suitcase Deadlift (6+6)
*use the same weight for each movement
*building each round is encouraged
+
“Timber”
Max Unbroken Toes-to-Bar
*scale 1: toes-over-hips
*scale 2: knees-over-hips
+
AMRAP 10:00
-5:00 of Step-Ups 24/20″
-5:00 of Rowing for Calories
*group will be split in half, some starting on rower
Tuesday
Every 2:00 x 5 Sets: 5 Strict Pull-Ups
…
Every 2:00 x 5 Sets: 5 Strict Dips
+
For Time // 6-4-2
Run Laps (150m)
Rope Climb
(18:00 Cap)
Wednesday
Every 2:00 x 10 Sets:
-1 Back Squat
*start at 70% and build to 1RM
+
Every 5:00 x 4 Sets:
AMRAP 2:30
-1 Deadlift 80%
-10/8 Calorie Row
Thursday
EMOM 30
1) 45s AirBike
2) 1 Round of “Cindy”
*5 Pull-Ups, 10 Push-Ups, 15 Squats
*scale & adjust reps as needed to complete work in <45s
+
4-6 Rounds
-5 Prone Shoulder Circles
-8 Seated L-Sit Raises
-8 Seated External Rotations / arm
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
Saturday
Team Throwdown
(Teams of 3)
For Time
-40 DB Thrusters 50/35’s
-60 DB Deadlift 5035’s
-400m Run (all)
-1200m Row
-400m Run (all)
-60 DB Deadlift 5035’s
-40 DB Thrusters 50/35’s
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.