Training Cycle Overview
Monday
Every 2:00 x 6 Sets: 3 Touch-N-Go Power Snatch
+
“Simply Machines”
AMRAP 7:00
3…5…7…
-Power Clean*
-Pull-Up
*use heaviest snatch load
+
AMRAP 3:00: Alt DB Hammer Curls
Tuesday
10:00 @ Nasal Cap*
-AirBike (or) Row
*you can go as fast as you please, provided you keep your mouth shut
(you will complete the final piece of class on the other machine)
+
Every 2:00 x 6 Sets:
-6,5,4,3,2,1 Strict Press
*start light and build to max
+
20:00 @ Nasal Cap*
-15/12 Calories
-15 Banded Face Pulls
-15/12 Calories
-12 Hollow Rocks
Wednesday
EMOM 5: 1 Squat Clean + 2 Jerks
*perform at form-focused loading
*use same weight for whole EMOM
+
Every 4:00 x 4 Sets:
*set 1 = 1 Squat Clean + 3 Front Squat
*set 2 = 2 Squat Clean + 2 Front Squat
*set 3 = 3 Squat Clean + 1 Front Squat
*set 4 = 4 Squat Clean
(perform all at RPE 7 / moderately heavy load)
(use same weight for all sets)
(walk 150m during rest)
+
“Bar Hopper”
For Time
-10 Shoulder-to-Overhead*
-20 Bar-Facing Burpee
-40 Bar Hops
*perform at heaviest load you can perform unbroken
Thursday
EMOM 15 @ 50 → 70% Effort
1) Row
2) AirBike
3) Alt Step-Ups 24/20″
+
Every 3:00 x 5 Sets:
-1:00 of Floating BB RDLs
*light to moderate load (should be unbroken)
*slow eccentric (lowering) portion
+
EMOM 15 @ 50 → 70% Effort
1) Row
2) AirBike
3) Alt Step-Ups 24/20″
+
AMRAP 2:00: Ring Rows
(Rest 1:00)
AMRAP 2:00: Push-Ups*
*band-assist unless you can perform >30 unbroken reps
Friday
Every 2:00 x 6 Sets:
-4 Overhead Squats; 4s lower
+
“Nicole”
AMRAP 20:00
-400m Run
-Max Unbroken Pull-Ups
*score 1 = run total (400m = 1)
*score 2 = pull-up total
Saturday
“XOXO”
For Time (Partner WOD)
(Split Work as Desired)
-800m Run; as individuals
-8 Rope Climbs
-18 Power Cleans 185/125lb
-8 Rope Climbs
-80 Deadlifts 185/125lb
-1600m Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-90s GHD Sit-Up Hold at Parallel
-80 Banded Face Pulls
-70 Seated Banded Hamstring Curls
-60 Tabletop Glute Bridge
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.