Monday
[15:00 Clock]
Find Heavy Complex:
-Power Clean + Hang Clean + Front Squat + Jerk
+
“Sleeper Car”
6 Rounds for Time
-6 Hang Clean & Jerk 115/85lb
-30 Air Squat
Tuesday
[8:00 Clock]
-8 Calorie Machine; rotating
-8 Scap Pull-Ups
-8 Lateral Line Hops
-8 Up-Dog to Down-Dog
-8 Banded Face Pulls
-8 Lateral Line Hops
+
E90s x 6 Sets:
1) 4-6 Chest-to-Bar*
2) 4-6 sHSPU**
*Rx+: 2-4 Bar Muscle-Up
**Scale: Seated DB Press
+
AMRAP 14:00
-13 AbMat Sit-Ups
-8 Box Jump, Step Down 24/20″
-3 Wall Walk
*compare to 10.12.23
Wednesday
Every 2:30 x 6 Sets:
-4-6 Front Squat
+
AMRAP 12:00
-50 Single Unders
-12 DB Hang Snatch 60/40lb
-30 Double Unders
-12 Power Snatch 75/55lbs
*scale 30 DU to 50 SU
*compare to 1.20.23
Thursday
4 Rounds @ Warm-Up Pace
-1:00 AirBike (Each Partner)
*other partner runs 150m
+
[10:00 Clock]
Inversion Skill Work
+
“Seesaw”
20:00 AirBike for Calories
-Every 3:00 (-0:00): 150m Run (Both)
*each partnership will share an AirBike
*compare to 10.12.23
+
Accumulate…
-50 Bulgarian Ring Row @ Tough Angle
-50 Single Leg Box Step Down*
*off high box with slow lower (split reps)
Friday
Every 3:00 x 4 Sets:
-12/8 Calorie Row
-4 Deadlift; heavy
+
Every 3:00 x 4 Sets:
-12/8 Calorie AirBike
-8 Dual KB Front Squat; heavy
+
Every 3:00 x 4 Sets:
-10 Burpee Broad Jump 4ft
-Max Toes-to-Bar, Until 2:00 Mark
Saturday
No Classes or Open Gym Today
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Ring Support Hold
-2:00 Seated Biceps Stretch
-2:00 Frog Stretch
-1:00 Couch Stretch / leg
-1:00 Single Leg Sorenson Hold / leg
-1:00 Clock Grip Hang
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.