Monday
[17:00 Clock]
Skill Practice: Athlete’s Choice
*see spreadsheet
+
[17:00 Clock]
2 Rounds
400m Run
40 Feet-Anchored Sit-Ups
4 Rope Climbs 15ft
…
Max DB Clean & Jerks in Remainder 50/35lb
Tuesday
[12:00 Clock]
-10 Alternating Lizards
-6 Alternating Bird Dogs
-20s Banded Supine Hamstring Stretch / side
-10 Banded Good Morning
-6 Alternating Dead Bugs
-20s Seated Flat-Back Forward Fold
+
Every 2:30 x 6 Sets:
-6 Hand-Release Deadlift
+
3 Rounds for Time
-33 Wall Ball 20/14lb, 10/9ft
-22 Row Calories
-11 Pogo Burpees
-Rest 60s b/w rounds-
Wednesday
Every 3:00 x 6 Sets:
-5 Bench Press
-Max Hang Power Clean, Until 0:30 Mark
*pick a weight for HPC you can perform 10+ reps unbroken when fresh
+
Every 3:00 x 6 Sets:
-8 Shoulder-to-Overhead 135/95lb
-11/8 Calorie AirBike
*slowest & fastest sets recorded
*pick a weight for STO you can perform for 15 reps unbroken when fresh
Thursday
Every 2:30 x 6 Sets: 8 KB Goblet Squat; 3s lower
+
4 Sets: (rest 2:00 b/w)
AMRAP 6:00 @ 60% Effort
-16 Hollow Rocks
-12/10 Calorie Row
-6 KB Suitcase Carry (25ft=1) 3L+3R, 53/35’s
*during rest, brisk 150m walk
Friday
Every 1:15 x 12 Sets: 2 Power Snatch
*start light & build to moderate (RPE 7)
+
“Speed Hobbles”
10 Rounds for Time (15:00 Cap)
-6 DB Overhead Squat 50/35lb
-60 Speed Steps
-Rest 60s-
*scale to SA DB FR, then load
*scale speed steps reps based on cap
Saturday
“Hang Ten”
Team of 3 WOD
30 Rounds for Time (10 Each)
-7 Hang Squat Clean 95/65lb
-5 Pull-Up
-3 Bar-Facing Burpee
*you must complete 3 rounds before switching
*compare to 11.26.22
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.