Monday
Every 3:00 x 5 Sets:
-2 Overhead Squats; all heavy
-4 Handstand Push-Ups*
*perform to riser / deficit and/or strict to make challenging
+
“Waterboy’s Mama”
6 Rounds for Time
-6 Devil’s Press 50/35’s
-6 Burpee Pull-Ups*
*scale to 12 jumping pull-ups
*compare to 11.6.23
Tuesday
EMOM 15:00
1) 5 Pendlay Rows
2) 10 Deadlifts; same wt as minute 1
3) 10-15 Banded Face Pulls
+
“Skin Graft”
4 Rounds
(2:00 On, 2:00 Off)
-8 Box Jump Over, Step Down 24/20″
-8/5 Calorie AirBike
*score is total reps
Wednesday
Every 3:00 x 5 Sets:
-6-8 Front Squat
+
3 Rounds for Time (15min Cap)
-18 Reverse Lunge*
-15 Toes-to-Bar
-12 Thrusters*
-Rest 1:00-
*95/65lb (or) 60% of today’s strength, whichever is less
*compare to 1.6.23
Thursday
12:00 Clock @ 60% Effort
-800m Run
-Max Row Cals, in Remainder
+
[15:00 Clock]
Handstand Skill Work
+
E90s x 10 Sets: (5 Each)
1) 8 KB Goblet Rear-Leg Elevated Split Squat / leg
2) 8 KB Single Arm Strict Press / arm
*compare to 9.21.23
Friday
Every 3:00 x 3 Sets:
-1 Pegboard
-5 Box Jump 30/24″
+
Every 3:00 x 3 Sets:
-3 Ring Muscle-Up
-5/5 DB Shoulder-to-Overhead 80/60lb
+
Every 5:00 x 3 Sets:
-50ft Burpee Broad Jump
-20/15 Calorie AirBike
-Max Double Unders, Until 2:30 Mark
Saturday
“Hippy Grippy”
Partner WOD [Split Work]
4 Rounds | For Total Reps
-1:00 Row Calories
-1:00 Toes-to-Bar
-1:00 Dual DB Hang Snatch 35/Hand
-1:00 Rest-
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2k Row @ Relaxed Pace
-12 Turkish Get-Up; moderate
-1:00 Clock Grip Dead Hang
-100 Seated Hamstring Curls
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.