Monday
Every 2:00 x 7 Sets:
-20s Max TnG Power Snatch @ 50%
+
For Time
6 Rounds
-2 Snatch 135/95lb
-4 Chest-to-Bar
-12 Bar Hops
-(Rest 2:00)-
-12 Snatch 135/95lb
-24 Chest-to-Bar
-72 Bar Hops
*if scaling chest-to-bar, scale the bar hops reps to 8 & 48
+
AMRAP 3:00: DB Bicep Curls
Tuesday
15:00 @ Nasal Cap
-12 Step-Ups 24/20″
-1…2…3… Shuttle Run (2x25ft=1)
+
Every 2:00 x 6 Sets: Strict Press
-10,9,8,7,6,5 @ Increasing Load
+
20:00 Bike (or) Row @ Nasal Cap
Wednesday
Every 45s x 12: 1 Squat Clean; RPE 6-7
(2:00 Transition)
EMOM 8: 1 Front Squat; RPE 6 → 9
+
“Stac Face”
6 Rounds for Time
-6 Lateral Burpee Over Bar
-9 Sumo Deadlift High Pull 75/55lb
-12 DB Snatch 50/35lb
+
3 Rounds for Quality
-5 Zercher Good Morning; empty bar
-10 Supine Glute Bridge
-20s Supine Hamstring Stretch / side
Thursday
EMOM 24 @ 50 → 70% Effort
1) Row
2) AirBike
3) 170ft Shuttle Runs
+
Every 3:00 x 4 Sets:
-12 DB RDL; 4s lower
+
EMOM 12
1) 30s DB Bent Row (L); light to moderate
2) 30s DB Bent Row (R); light to moderate
3) 30s Plank Shoulder Taps
4) 30s Wall-Facing Handstand Hold
Friday
[10:00 Clock]
Hanging Gymnastics Practice
(i) Kipping Pull-Ups
(ii) Muscle-Up Drills
(iii) Rope Climb Variations
(iv) Pegboard
+
Every 2:00 x 9 Sets:
*sets 1-5: 1 Snatch + 2 OHS
*sets 6-9: 3 OHS
+
“Helen”
3 Rounds for Time
-400m Run
-21 KB Swings 53/35lb
-12 Pull-Ups
Saturday
Every 3:00 x 4 Sets:
-8 Alt. Front Rack Reverse Lunge
+
“Fat Chance”
4 Rounds for Time (Rx = 20/14lb Vest)
-400m Run (or) Row*
-25 Air Squats
*may switch (or not) as you please
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.