Monday
Every 2:00 x 5 Sets:
-5-7 KB Hang Squat Clean Thruster; heavy
+
2 Rounds for Time
-10 Squat Jump Pull-Ups*
-20 KB Swing 53/35lb
-80 Speed Steps
Buy-Out: 50 KB Goblet Squat 53/35lb
*Rx = bar out of reach
*Scale = x6: 1 squat jump + 3 ring row
+
3 Rounds for Quality
-5 Up-Downs
-15 AbMat Sit-Ups
Tuesday
EMOM 14
1) 5 Supinated BB Bent Row
2) 2-3 Strict Handstand Push-Up*
*scale = seated DB press
*Rx+ = to a deficit
+
“Roaming Rope”
AMRAP 20:00
-150m Row (or) Run
-1 Rope Climb 15ft
-150m Row (or) Run
-1 Rope Climb 15ft
-Rest 60s-
Wednesday
Tabata Side Plank
+
Every 2:30 x 8 Sets:
-3 Back Squat
*start at 75% and build to heavy
+
Partner WOD
6 Rounds for Time (13:00 Cap)
-3 Power Clean 205/145lb
-6 Single Arm DB Push Jerk 70/50lb
-12 Calorie AirBike
*partner 1 does power cleans, partner 2 does jerks, partner 1 does bike, partner 2 does power clean, etc.
*pick a heavy but repeatable weight for cleans, and a weight you can do 3+3 for jerks
Thursday
(Split with a Partner)
8 Rounds @ 60% Effort
-400m Row
-Around-the-World Plank
+
(As An Individual)
AMRAP 30:00 @ 60% Effort
-1000/900m Row
-50 Step-Ups 24/20″
-150m Farmer’s Carry 50/35’s
-50 Inchworm Planks 6/5ft
Friday
[15:00 Clock]
Thruster + Push Press + Push Jerk + Split Jerk
+
“Run Cindy Run”
AMRAP 20:00
Buy-In: 800m Run
-5 Pull-Ups
-10 Push-Ups
-15 Squats
*Rx+ = wear a vest
Saturday
“Bad Breath”
(Partner WOD – Split Work)
For Time
6 Rounds
-20/16 Calorie AirBike
-12 DB Box Step-Over 50/35’s, 20″ M&F
6 Rounds
-18/14 Calorie AirBike
-10 Burpee Box Jump Over, 20″ M&F
6 Rounds
-16/12 Calorie AirBike
-8 DB Burpee Box Step-Over 50/35’s, 20″ M&F
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.