Monday
Every 2:30 x 6 Sets:
-2 Front Squat + 1 Jerk
*start moderate, end heavy
+
“Run Walk Intervals”
6 Rounds
(2:00 On, 1:00 Off)
-400m Run
-Max Wall Walks, Remainder
*Rx+ Handstand Walk
Tuesday
Every 2:00 x 7 Sets:
-3 Deadlifts; building
-3-5 Strict Pull-Ups*
*weight or assist to make challenging
+
“Narcotic Asphyxiation”
5 Rounds for Max Reps
-1:00 DB Box Step-Over 50/35’s, 20″ (M&F)
-1:00 Burpee Pull-Ups
-1:00 KB Farmer’s Carry 70/53’s (25ft=1)
-1:00 Rest
Wednesday
Tabata Side Plank
+
Every 2:30 x 8 Sets:
-3 Back Squat
*start at 75% and build to heavy
+
Partner WOD
6 Rounds for Time (13:00 Cap)
-3 Power Clean 205/145lb
-6 Single Arm DB Push Jerk 70/50lb
-12 Calorie AirBike
*partner 1 does power cleans, partner 2 does jerks, partner 1 does bike, partner 2 does power clean, etc.
*pick a heavy but repeatable weight for cleans, and a weight you can do 3+3 for jerks
*compare to 5.10.23
Thursday
10:00 Choice Cyclical; Nasal, Smooth
+
[10:00 Clock]
-20 Plank Shoulder Taps
-20s Dead Hang
-20s Elevated Achilles Stretch / side
+
Every 2:00 x 8 Sets:
1) 30s Toe Drag Step-Up 24/20″ (L) + Inversion Practice (Remainder)
2) 30s Toe Drag Step-Up 24/20″ (R) + Inversion Practice (Remainder)
+
1 → 10 → 1
-Empty Bar Hang Muscle Clean + Press
*alternate rounds with partner
Friday
Every 2:00 x 5 Sets:
-5 Strict Press; heavy
-5 Front Squat; same load
+
“Daniel”
For Time
-50 Pull-Ups
-400m Run
-21 Thrusters 95/65lb
-800m Run
-21 Thrusters 95/65lb
-400m Run
-50 Pull-Ups
Saturday
Partner “Linda”
For Time (25:00 Cap)
{Split Reps}
14-12-10-8-6-4-2
-Deadlift 275/175lb
-DB Bench Press 70/50’s
-Squat Clean 145/105lb
*compare to 8.19.23
Vegetables
At Any Point This Week
Accumulate; as you see fit
-40 Banded External Rotation / arm
-40 Banded External Rotation; elbow-by-side / arm
-40s Single Arm High Plank Hold / side
-40s Side Plank / side
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.