Monday
Every 2:00 x 9 Sets:
*sets 1-3: 5 Touch-N-Go Clean & Jerk
*sets 4-6: 3 Touch-N-Go Clean & Jerk
*sets 7-9: 2 Clean & Jerk; Not Touch-N-Go
+
“The Runs”
For Time
-150 Run
-15 Double DB Hang Snatch
-150 Run
-15 Double DB Front Squats
-150 Run
-15 Double DB Hang Clean & Jerk
-150 Run
-15 Double DB Reverse Lunge
-150 Run
*50/35lb DBs
Tuesday
Deadstop Deadlift (10,8,6,4,2)
*new set every 2:30
*each set should be moderately heavy (~RPE 8)
+
[15:00 Clock]
Skill Practice: Athlete’s Choice
*see options*
+
“Misery Whip”
AMRAP 3:00
-10 Thrusters 95/65lb
-10 Pull-Ups
-15 Thrusters 95/65lb
-15 Chest-to-Bar
-20 Thrusters 95/65lb
-20 Bar Muscle-Up
Wednesday
EMOM 14
1) 4 Strict Press; 3s lower
2) 6-8 Ring Row @ Tough Angle
+
“Bench N’ Row”
[At 0:00]
Max Unbroken Bench Press 185/115lb
*scale to a weight you can complete at least 6-7 reps
[At 3:00]
2k Row for Time
+
Rounds for Quality
*while partner goes*
-8 Banded External Rotation / arm
-15s Side Plank / side
-8 Breath Sorenson Hold
-15 Banded Face Pulls
Thursday
Every 2:30 x 6 Sets: 3-4 Front Squat; 3s lower
+
For Time @ 70% Effort
-80 Step-Ups 24/20″
-Rest 60s-
-400m Choice; Run or Row
-Rest 60s-
-8 Length Bear Crawl* (25ft=1)
-Rest 60s-
-400m Choice; Run or Row
-Rest 60s-
-80 Step-Ups 24/20″
*Rx+ = Handstand Walk
Friday
Every 2:00 x 8 Sets:
*sets 1-3: 1 Power Snatch + 3 Overhead Squat
*sets 4-5: 1 Power Snatch + 1 Squat Snatch
*sets 6-8: 1 Snatch
**start moderate, and build to daily max
+
“U No Eww”
5 Rounds for Time
-5 Devil’s Press 50/35’s
-10 DB Farmer’s Lunge 50/35’s
*rest 60s b/w rounds
Saturday
(Team Throwdown)
“Boarded Up”
Teams of 3
(Split Work as Desired)
-1000m Row
-100 Box Jump 24/20″
-1000m Row*
-100 Toes-to-Bar
-1000m Row*
-100 KB Goblet Squat 53/35lb
-1000m Row*
*in order for one teammate to row, another must be holding a plank
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.