Week of 5.6.24

Monday

Every 1:30 x 10 Sets: 1 Clean & Jerk
*start RPE 6, end RPE 9
+
“Trusty Rusty”
For Time
Buy-In: 1600m Run
4 Rounds
-8 Shoulder-to-Overhead 135/95lb
-8 Bar-Facing Burpees
*scale to a load you can do unbroken each round

Tuesday

[10:00 Clock]
-10 Banded Good Morning
-7 Ring Row
-10 BB Front Rack Rotations
-7 Kip Swings
-5/5 KB Power Clean; from floor
+
Every 1:15 x 15 Sets:
*sets 1-5: 3-5 Hanging Gymnastics Reps**
*sets 6-10: 5-7 Bent Over Row
*sets 11-15: 5-7 RDLs
**athlete’s choice: pull-up / muscle-up variations, strict or kipping
+
Every 2:00 x 6 Sets:
-7 KB Power Clean; from floor 70/53’s
-Max Row Calories, Until :35 Mark
*score is total row calories

Wednesday

Every 2:00 x 6 Sets:
-2 Push Press
-2 Push Jerk
+
Every 9:00 x 3 Sets:
-27/21 Calorie AirBike
-24 American Swings 53/35lb
-21 HSPU*
*scale to 5 Wall Walk / Rx+ 3″ Deficit
(cap at 7:00 mark)
(score is worst set time / score)

Thursday

AMRAP 25:00 @ 60% Effort
-150 Run
-10 Ring Row
-10 Air Squats
-10 Push-Up
+
3 Rounds
(1:00 On, 2:00 Off)
-10 Goblet Step-Ups 20″
-Max Goblet Squats
*70/53lb

Breath Work Follow Along

Friday

A. Turkish Get Up (5 x 1 ea)
B. KB Snatch (5 x 5 ea)
C. Hang Power Snatch (5 x 3)
D. OHS: Find Heavy Triple (no rack)
*for “D” you have until 35 min mark of class
+
“The Crawl Is For All”
For Time (16:00 Cap)
-90 Feet-Anchored Sit-Ups
-8 Bear Crawl Lengths
-7 DB Farmer’s Lunge Lengths 50/35’s
-60 Hanging Knee Raise
*25ft lengths
*Rx+ = HSW (4 lengths), Toes-to-Bar

Saturday

“Mano A Mano”
AMRAP 3:00: Alt. DB Clean & Jerk 50/35lb
(Rest 3:00)
AMRAP 3:00: Broad Jumps 6/4ft
(Rest 3:00)
AMRAP 3:00: Row Calories
(Rest 3:00)
AMRAP 3:00: KB Snatch 53/35lb
(Rest 3:00)
AMRAP 3:00: AirBike Calories
*compare to 3.18.23

Vegetables

At Any Point This Week

Accumulate; as you see fit
-50 Alternating Dead Bugs
-50 Alternating Bird Dogs
-50 Banded Face Pulls
-2:00 Side Plank Hold / side
-1:00 Tuck Front Lever Hold

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.