Training Cycle Overview
Monday
“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*wear a vest or body armor if you have it
*partition gymnastics reps as you see fit
Tuesday
Every 3:00 x 6 Sets:
-7-9 Double DB RDL; 4s lower
-8-12 Ring Row @ Tough Angle
+
For Time
-90 Medball Ground-to-Overhead 20/14lb
-60 KB Swings 53/35lb
-30/25 Calorie Row
Wednesday
[17:00 Clock]
Bench Press: Find Heavy Single
+
AMRAP 9:00
-9 Calorie AirBike
-15 Lateral Burpee Over Empty Bar
-21 Thrusters 20/15kg
+
[9:00 Clock]
-15s High Plank Hold
-15s Lizard Stretch (Left)
-15s High Plank Hold
-15s Lizard Stretch (Right)
-15 Hollow Rocks
Thursday
Every 2:00 x 7 Sets:
-6 DB Squats; 4s lower
*RPE 6-7 / 10
+
4 Sets: (rest 2:00 b/w)
AMRAP 6:00 @ 60% Effort
-8 Calorie Row
-8 Goblet Step-Up 24/20″ – 53/35lb
-8 KB Farmer’s Carry (25ft=1) 53/35’s
*during rest, brisk 150m walk
Friday
Every 1:15 x 12 Sets: Power Snatch + Overhead Squat
*start light & build to moderate (RPE 7)
+
“Uni Who”
For Time (13:00 Cap)
-20-20-20 Single DB Lunge 50/35lb
-30-20-10 Single Arm Devil’s Press 50/35lb
*rest 60s after the set of 30 & 20 SADP
Saturday
Partner WOD
(Split Work As You Please)
For Time
“Twisted Tea”
-40 Toes-to-Bar
-80 KB Swings 53/35lb
-80 Wall Ball 20/14lb, 10/9ft
-80 Box Jump 24/20″
*prior to each movement, each person performs 40 Double Unders or 60 Single Unders
Vegetables
At Any Point This Week
Accumulate; as you see fit
-10 TGU / arm; moderate
-30 Hanging Leg Raises
-60 Banded Face Pulls
-120 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.