Monday
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
+
“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
*compare to 6.27.23
Tuesday
EMOM 21:00
1) Row; Cruise Pace
2) DB Overhead Carry; Single or Double
3) 8/8 3pt DB Row / arm
4) Choice Mobility
+
“Catalina Wine Mixer”
8 Rounds
(2:00 On, 1:00 Off)
-15/12 Calorie Row
-12 DB Power Clean 50/35’s
-12 DB Farmer’s Lunges 50/35’s
-Max Feet-Anchored Sit-Up*
*Rx+ = GHD
Wednesday
Front Squat (4 x 4)
*go every 2:30
+
“Handy Andi”
For Time (25:00 Cap)
-100 Hang Power Snatches 20/15kg
-100 Push Presses 20/15kg
-100 Sumo Deadlift High-Pulls 20/15kg
-100 Front Squats 20/15kg
*before each exercise perform 200ft Farmer’s Carry 70/53lb
*may use KB’s or DB’s
Thursday
AMRAP 20:00 @ 60% Effort
3…4…5…
-Russian Swing 53/35lb
-AirBike Calories
-Up-Down’s
+
EMOM 14:00
1) 5-8 DB Bench Press
2) 5-8 BB Bent Over Row
+
Tabata Zercher Good Mornings
*use an empty bar
Friday
[10:00 Clock]
Clean & Jerk: Build to RPE 8.5
(you will use that loading for the whole emom)
…
EMOM 10:00: 1 Clean & Jerk
+
“Grettel”
10 Rounds for Time
-3 Clean & Jerk 135/95lbs
-3 Bar-Facing Burpees
Saturday
Partner “Facial Recognition”
Intervals of 3,3,3,4min
(Rest 1:00 b/w intervals)
Complete Work As Desired
-Thruster 95/65lb
-Toes-to-Bar
*score is total accumulated reps
Vegetables
At Any Point This Week
Accumulate; as you see fit
-3k BikeErg (or) 1.5k SkiErg
-3:00 Sorenson Hold
-3:00 High Plank Hold
-300ft Suitcase Carry; moderate (split)
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.