Monday
4 Rounds with Partner
-150m Run
*partner holds:
(1) rear plank
(2) dead hang
(3) squat hold
(4) handstand
+
Every 1:30 x 9 Sets:
*sets 1-4: 1 Power Snatch + 2 Hang Power Snatch
*sets 5-9: 1 Power Snatch
+
“Randall”
For Time
-20 Snatch* 75/55lb
-400m Run
-Rest 2:00-
-400m Run
-20 Snatch* 75/55lb
*use empty bar unless you snatched at least 115/85lb in the strength
*compare to 6.24.24
Tuesday
3 Rounds
-15s AirBike; strong pace
-15s Overhead Opener
-15s Choice Handstand Hold
-15s Rocking Wrist Stretch
-60s Choice Squat Prep
+
“220119”
Thruster + Push Press + Push Jerk + Split Jerk
*1-1-1-1-1-1-1 Reps
*after each set: 10 Banded Face Pulls
*from the rack
*go every 2min
+
“Prone Ventilation”
For Time (20:00 Cap)
-60/45 Calorie AirBike
-50 Toes-to-Bar
-40 Box Jumps 24/20″
-30 Thrusters 75/55lb
-20 Lateral Burpee Broad Jump 26″
Wednesday
Every 2:00 x 8 Sets:
-8 DB Snatch
-8 DB Overhead Walking Lunge
*perform all work using same arm
*alternate arms each set
*build every other set, ending heavy
+
Every 2:00 x 6 Sets:
-5 DB Overhead Squat
*alternate arms each set
*build every other set, mobility in remainder
*scale to single arm DB front squat
+
“It’s Complexcated 2.0”
For Time (14:00 Cap)
3 Rounds
-10 Alternating Complexes* 50/35lb
-20 Goblet Squat 50/35lb
Buy-Out: 40/30 Calorie Row
*1 Complex = Single DB Devil’s Press + Push Press
Thursday
(Partner Conditioning – You Go, I Go)
AMRAP 20:00 @ 70-80% Effort
-5…6…7… Calorie Row (Each)
-5…6…7… Calorie AirBike (Each)
*partner 1 does 5 cal row, then partner 2
*partner 1 does 5 cal airbike, then partner 2
*partner 1 does 6 cal row, then partner 2
*partner 1 does 6 cal airbike, then partner 2
+
Every 1:30 x 5 Sets:
:00 – :29 | Russian KB Swings
:30 – :59 | Single KB RDL
*same moderate KB throughout
+
(Partner Accessory – You Go, I Go)
AMRAP 10:00 (Iso-Dynamic Curls)
-5 DB Bicep Curls (L); R holds at 90 Deg
-5 DB Bicep Curls (R); L holds at 90 Deg
-5 DB Bicep Curls (L); R holds at 90 Deg
-5 DB Bicep Curls (R); L holds at 90 Deg
*each partner does all work shown before switching
*use DB weight that allows for unbroken rounds
Friday
Every 2:30 x 6 Sets:
-5 Front Squat
+
“Jackie”
For Time
-1000m Row
-50 Thrusters 45/35lb
-30 Pull-Ups
*compare to 8.4.23
Saturday
“Puff & Stuff” (Partner WOD)
For Time // 33-27-21-15-9
-Calorie Row (split)
-Calorie AirBike (split)
*after rd of 33: 18 Sit-to-Stands (each)
*after rd of 27: 18 Switch Lunges (each)
*after rd of 21: 18 V-Ups (each)
*after rd of 15: 12 Pogo Burpees (each)
*after rd of 9: 3 Rope Climbs 15ft (each)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Back-to-Wall Tib Raise
-50 Calf Raises; 1s pause at bottom
-50 Banded Good AM; 4s lower
-50 ATG Split Squat (split); 4s lower
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.