Monday
Every 2:00 x 9 Sets:
*sets 1-3: 1 Squat Clean + 1 Front Squat + 3 Jerks
*sets 4-6: 1 Squat Clean + 1 Front Squat + 2 Jerks
*sets 7-9: 1 Squat Clean + 1 Front Squat + 1 Jerks
**start moderately light and build weight every set
+
Partner WOD
16 Rounds for Time (22:00 Cap)
(8 Each, Alternating)
-3 Front Squat 155/105lb
-3 Bar-Facing Burpee
-150m Run
-3 Bar-Facing Burpee
-3 Front Squat 155/105lb
Tuesday
[12:00 Clock]
Skill Practice: Athlete’s Choice
*see spreadsheet*
+
Every 2:00 x 7 Sets: 2 Deadlifts
*start moderate, end heavy
+
Every 2:30 x 7 Sets:
-150m Run
-1 Legless Rope Climb
*pick a variation that you can perform without resting prior to executing it
Wednesday
Every 3:00 x 5 Sets:
-2 Strict Press; heavy
-8 DB Bench Press; moderate
-15-20 Banded Tricep Ext; light
+
3 Rounds for Time (15:00 Cap)
-30/25 Calorie Erg
-20 Handstand Shoulder Taps
-10 Toes-to-Bar
+
Rounds for Quality (remainder)
-1 Turkish Get Up / arm
-30s Sorenson Hold
-12-15 Banded Face Pulls
-15s Copenhagen Plank / side; short lever
Thursday
[15:00 Clock]
*follow partner thru*
-5 Y Ring Row
-20s Y Overhead Stretch on Rings
-5 Strict Press; empty bar
-20s Biceps Stretch; bar in rack
-8 PVC Dislocates
-4 Pausing PVC Overhead Squat
+
Every 2:00 x 8 Sets: 3 Overhead Squat
*3s lower, 2s pause
*perform at light load
+
AMRAP 10:00 @ 60-70% Effort
-8 Goblet Box Step-Over 53/35lb, 20″ M&F
-8 American KB Swings 53/35lb
-8 Box Jump, Step Down 20″ M&F
-8 V-Ups
Friday
4 Rounds with Partner
-150m Run @ Warm-Up Pace
*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
Saturday
“DT with a Spin”
Partner WOD
5 Rounds Each (You Go, I Go)
-15/12 Calorie AirBike
-12 Deadlift 155/105lb
-9 Hang Power Clean 155/105lb
-6 Shoulder-to-Overhead 155/105lb
Vegetables
At Any Point This Week
Accumulate; as you see fit
-400 Single Unders
-50 Hanging Knee Raises
-60 Banded Lat Row
-70 Calorie Bike; choice
-80 Hollow Rocks
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.