Monday
Every 1:45 x 8 Sets:
-1 Squat Snatch + 2 Overhead Squats
*start light, end moderately heavy
+
“Dickies Triplet”
5 Rounds for Time (18:00 Cap)
-265m Run
-12 Toes-to-Bar
-8 Dumbbell Snatch 70/50lb
Tuesday
Every 3:00 x 6 Sets:
-4 Deadlifts; RPE 7-8
-4 Strict Pull-Ups*
*weight or assist to make challenging
+
“Crash Qualifier”
AMRAP 5:00
-45 Deadlift 225/155lb
-Max Wall Balls 20/14lb, 10ft
*scale deadlift as needed to get to the wall balls
+
[15:00 Clock]
-8 Banded External Rotations / arm
-8 Alternating Dead Bugs
-15 Banded Face Pulls
-8 Hollow Rocks
-15-30s Dead Hang
-15s Side Plank / side
Wednesday
Every 2:00 x 6 Sets:
-3-4 Front Squat
*start moderate, end heavy
+
Open Workout 19.4
For Time [15:00 Cap]
3 Rounds
-10 Snatches 95/65lbs
-12 Bar-Facing Burpees
[Rest 3:00]
3 Rounds
-10 Bar Muscle-Ups
-12 Bar-Facing Burpees
*note: 19.4 had a 12:00 cap
*compare to 1.27.23
Thursday
EMOM 24:00
1) Plank Shoulder Taps
2) AirBike
3) Sorenson Hold
4) Row
5) Air Squat Hold
6) BikeErg
7) Dead Hang
8) SkiErg
+
[10:00 Clock]
Inversion Skill Work
+
4 Rounds for Quality
-8-12 Bulgarian Split Squat / leg
-6-8 Half-Kneeling KB sPress / arm
-8-12 Banded External Rotations / arm
*compare to 10.19.23
Friday
[8:00 Clock]
-10 Supine Glute Bridge
-10 Clamshell Raises; split
-10 KB Arm Bar; split
-10s Dead Hang; from climbing rope
*alt top hand each round
+
EMOM 8:00
1) 1 Rope Climb*
2) 3 Box Jump; tough height
*your toughest height / variation
*sub neutral grip lat pulldown
+
EMOM 8:00
1) 4-6 Dips*
2) 12-24-12ft Shuttle Sprint
*weight or assist to make challenging
+
“Dull Blade Redux”
10:00 AirBike for Calories
*At 2,4,6,8 min marks complete…
-2 Rope Climb 15ft
*Rx+ = Legless
*scale to finish RCs by 60s mark
Saturday
(Open Gym Workout)
“Bench Betch”
For Time
-65 Calorie Row
-65 Bench Press 135/85lb
-65 Calorie Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-100 Banded Hamstring Curls
-50 Banded External Rotations / arm
-2:00 Side Plank / side
-50 Seated L-Sit Raises
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.