Monday
Every 2:00 x 6 Sets: 3 Touch-N-Go Power Clean
+
3 Sets: (rest 3:00 b/w)
AMRAP 3:00
-8 Deadlift*
-8 Toes-to-Bar
*perform at heaviest tng pc loading
+
Barbell Bicep Curls (3 Tough Sets)
Tuesday
AMRAP 12:00 @ Nasal Cap
-150m Run
-150m Row
+
Every 1:30 x 8 Sets:
-3 Push Press; RPE 7
+
AMRAP 22:00 @ 70-80% Effort
-15 Calorie Row
-15 AbMat Sit-Ups
-150m Run
-15 Up-Downs
Wednesday
EMOM 8: 1.1 Squat Clean; RPE 6-7
…
EMOM 8: 2 Front Squat; RPE 6-7
+
“Skid Marks”
For Time (12:00 Cap)
-16-14-12-10-8-6 DB Thrusters 50/35’s
-1-2-3-4-5-6 Wall Walk
+
Clamshell Raises (4 x 8ea)
Thursday
EMOM 10
1) Wall Sit
2) 170ft Shuttle Runs*
*yellow pole to yellow pole in parking lot
+
EMOM 10
1) Dead Hang (and/or) High Plank
2) 8 Good Morning; 4s lower
+
EMOM 10
1) Ring Rows @ Easy Angle
2) AirBike @ Cruise Pace
+
EMOM 10
1) 10 Tricep Ext + 10 Banded Lat Row
2) Row @ Cruise Pace
Friday
Every 2:30 x 6 Sets:
-5 Overhead Squat
+
“Jackie”
For Time
-1000m Row
-50 Thrusters 45/35lb
-30 Pull-Ups
Saturday
“Double Vision”
For Time // 21-18-15-12-9-6-3
-Partner Deadlift 315/215lb
-Synchro Bar-Facing Burpee
*150m Run before each set
(compare to 10.22.22)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2k Row
-20 TGU; moderate
-2:00 Dead Hang
-200 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.