Monday
[15:00 Clock]
Skill Practice: Athlete’s Choice
*see spreadsheet
+
Every 2:00 x 7 Sets:
{1:00 Working Window}
-4 Shuttle Run (2x25ft=1)
-1 Clean & Jerk*
*start moderate, end heavy
*must start the lift by the 1:00 mark
+
AMRAP 10:00
2…2…2…
Burpee Box Jump Over 24/20″
1…2…3…
Hang-to-Overhead 115/85lb
Tuesday
“Independence Day”
(Partner WOD)
*Split Work As Desired*
AMRAP 17:00
-7 Man Makers* 50/35’s
-4 Deadlifts 315/205lb
-76 Double Unders
*Push-Up + Renegade Rows + Squat Clean Thruster
Wednesday
Every 2:00 x 6 Sets: 3 Bench Press
*start & end moderately tough (RPE 7-8)
+
4 Rounds for Time (17:00 Cap)
-500m Row
-50ft Goblet Lunge 70/53lb
-5 Wall-Facing HSPU*
*scale to 50ft DB Overhead Carry @ load that is tough but unbroken
*Rx+ = 45lb bumpers as deficit
Thursday
Every 2:00 x 8 Sets: 3 Back Squat; 4s lower
+
2 Sets: (rest 4:00 b/w)
AMRAP 12:00 @ 50 & 80% Respectively
-0.6mi AirBike
-16 Box Step-Ups 24/20″
-60 Single Unders
-16 Up-Dog to Alt. Toe-Touch
*after each set, walk 150m
Friday
Every 1:30 x 10 Sets:
-1 Snatch + 2 Overhead Squats
*start light and slowly build to heavy
+
AMRAP 20:00
-8 Box Jump 24/20″
-8 Toes-to-Bar
-8 DB Snatch 50/35lb
-Rest 60s b/w Rounds-
Saturday
Every 2:00 x 3 Sets: 3 Power Clean
*drop & reset b/w reps
*start light, end moderate
*each min a new teammate goes, sharing bars when possible
+
“Bar None”
(Partner WOD)
For Time (30:00 Cap)
Buy-In: 15 Burpee Pull-Ups (all)
…
8 Rounds
-25/21 Calorie Row
-25 Wall Ball 20/14lb, 10/9ft
…
Buy-Out: 30 Power Cleans 155/105lb
*each teammate must complete the 30 rep buy-in as an individual
*the work on the 10 rounds + the buy-out is split b/w athletes, one working at a time
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Band Pull Aparts
-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.