Monday
Every 2:00 x 7 Sets:
-20s Max TnG Clean & Jerk @ 50-60%
+
“Boilermaker”
For Total Reps:
AMRAP 2:00: Burpee Pull-Ups**
AMRAP 2:00: AirBike Calories
AMRAP 2:00: Burpee Box Get Over 40″
AMRAP 2:00: A-Jumps
AMRAP 2:00: V-Ups
(rest 1:00 b/w each)
*you can start at any station you want, but must rotate through in order
**scale to 1min of ring rows + 1min of burpee to bar touch
*compare to 9.4.23
+
Ring Rows: Accumulate 50 @ Tough Angle
Tuesday
10:00 Choice Cyclical @ Comfortable Pace
*row, run, bike, ski
+
Every 1:30 x 10 Sets
1) 5 Bench Press
2) 8 Dual DB Bent Row
+
“Chat GPT WOD”
AMRAP 15:00
-10 Toes-to-Bar
-20 Calorie Row
-50 Double Under
Wednesday
Every 2:30 x 4 Sets:
-5 Burpee over Bar
-4 Shuttle Run (2x25ft=1)
-3 Snatch* – building
*pick a weight you can do for consistent singles
+
Every 2:30 x 4 Sets:
-4 Front Squat
*moderate weight (RPE 7) for all sets
+
[10:00 Clock]
-15 Banded Face Pull
-30s Seated Biceps Stretch
-15 Tib Raise; Back-to-Wall
-15s Calf Stretch / side; Using Rig
-30s Sorenson Hold
Thursday
EMOM 21:00
1) 45s Row
2) 45s Bike
3) 150m Run
*start at an easy pace and increase effort slowly, ending the final round at 80%
*start anywhere & rotate through in order
+
EMOM 12:00
1) 6/6 Kickstand RDL*
2) 25s/25s Supine Hamstring Stretch
*light wt or empty bar
+
Tabata
(x12: 20s On, 10s Off)
1) DB Hammer Curls
2) DB Skull Crushers; on Floor
Friday
Every 2:00 x 6 Sets:
-4 Overhead Squats; 3s lower
*bar comes from the floor
+
“Diane”
For Time // 21-15-9
-Deadlift 225/155lb
-Handstand Push-Ups
*compare to 8.11.23
Saturday
(Teams of 3)
4 Rounds for Time
-150m Run
-15 Russian KB Swing 53/35lb
-10 Pogo Burpees
-1.5 Mile AirBike*
*one person works at a time
(other work is done as an individual)
(teammates MAY work ahead)
*compare to 4.29.23
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Prone Shoulder CARs / arm
-30 Forward Shoulder CARs / arm
-90 Banded Face Pulls
-90 Banded Hamstring Curls
-90s Plate Pinch; moderately heavy
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.