Monday
[15:00 Clock]
Clean + 3 Front Squats
+
2 Rounds for Time (20:00 Cap)
-800m Run
-24 Toes-to-Bar
-16 KB Thrusters 70/53’s
*first scale the volume
*then scale variation & load
Tuesday
EMOM 21
1) 5 Deadlift; 4s lower – tough weight
2) Choice Skill Practice
3) AMRAP-2 Strict Pull-Ups*
*pick a variation you can get at least 5 reps
+
Partner WOD
12:00 AirBike for Calories
*in order for one partner to work, the other must be hanging from a pull-up bar
Wednesday
Every 2:30 x 8 Sets:
-6 Strict Press; RPE 7
-12 Banded Face Pulls
+
“Kimber”
AMRAP 13:00
-3 Wall Walk
-6 Alternating Pistols
-11/9 Row Calories
Thursday
Every 2:30 x 6 Sets: 4 Back Squat; 5s lower
+
2 Sets: (rest 4:00 b/w)
AMRAP 8:00 @ 60 & 80% Respectively
-16 Calorie AirBike
-8 Russian KB Swings 70/53lb
-1 Rope Climb
*after each set, walk 150m
Friday
Every 1:15 x 12 Sets: 2 Power Snatch
*start light & build to moderate (RPE 7)
+
“Speed Wobbles”
6 Rounds for Time
-4 Overhead Squat 155/105lb
-44 Double Unders
-Rest 60s-
*scale to a weight you can perform the overhead squats in a single set
*scale double unders to 66 singles
Saturday
Every 2:00 x 6 Sets: 3 Push Press
+
“Partner Chief”
(You Go, I Go)
AMRAP 19:00
-3 Power Cleans 135/95lb
-6 Push-Ups
-9 Air Squats
*partners switch after each full round
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Single Leg Sorenson Hold / side
-1:30 Star Side Plank / side
-1:30 Ring Support Hold
-1:30 Handstand Hold; Against Wall
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.