Monday
[15:00 Clock]
Find Heavy Complex:
-4 Hang Power Clean + 6 Front Squat
+
“Dole Whip”
AMRAP 12:00
2 Rounds
-4 Hang Power Clean 135/95lb
-8 Chest-to-Bar
2 Rounds
-8 Hang Power Clean 135/95lb
-4 Chest-to-Bar
Tuesday
Strict Press (3 x 5)
Push Press (3 x 3)
Push Jerk (3 x 1)
*go every 2:00
*bar weight builds throughout
+
5 Rounds for Quality
-12 Banded Biceps Curls
-12 V-Ups
-10 3-Pt DB Row / arm 70/50lb
-10 Goblet Reverse Lunge 70/53lb
Wednesday
Every 3:00 x 4 Sets:
-3 Snatch High Pulls
*perform all at 95-105% of Snatch
*prep squat during rest
+
Every 2:00 x 4 Sets:
-3 Touch-N-Go Squat Clean
*start moderate, end moderately heavy
+
“Sammy Sprinkler”
For Time (14:00 Cap)
-150 Double Under
-5 Wall Walk
-15 Front Squat*
-5 Wall Walk
-150 Double Under
*use ending load from cleans
(Rx+ = 250 DU, 10 WW)
Thursday
(9am Class Only)
*gym will close at 11am
“Zachary Tellier”
For Time
-10 Burpees
…
-10 Burpees
-25 Push-Ups
…
-10 Burpees
-25 Push-Ups
-50 Lunges
…
-10 Burpees
-25 Push-Ups
-50 Lunges
-100 Sit-Ups
…
-10 Burpees
-25 Push-Ups
-50 Lunges
-100 Sit-Ups
-150 Air Squats
Friday
“Mano A Mano 2.0”
For Total Reps
AMRAP 3:00: Strict Pull-Up
(Rest 3:00)
AMRAP 3:00: Gorilla Row (L+R=1) 70/53’s
(Rest 3:00)
AMRAP 3:00: Bent Over Row 155/95lb
(Rest 3:00)
AMRAP 3:00: American KB Swing 70/53lb
(Rest 3:00)
AMRAP 3:00: Deadlift 185/125lb
Saturday
[12:00 Clock]
Strict Press: Find Heavy Triple
+
“Partner 12.3”
[Switch as Desired]
AMRAP 18:00
-15 Box Jumps 24/20″
-12 Push Press 115/75lbs
-9 Toes-to-Bar
*compare to 11.18.23
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Band Pull Apart
-50 Supinated Scap Pull-Ups
-50 Hip Extensions; on GHD
-50 Hollow Rocks
-50 Ring Rows
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.