Monday
EMOM 15
1) 18s Max Pull-Ups
*Rx+ = Choice Muscle-Up
2) 18s Max Shuttle Sprint (25ft)
3) 18s Max V-Ups (or) Tuck Crunch
+
Every 2:00 x 5 Sets:
-2 TnG Power Snatch
+
“Randy”
For Time (8:00 Cap)
-75 Snatch 75/55lb
*scale with the goal to be to finish 75 reps
*empty bar must go below the knee
+
Barbell Bicep Curls (3 Tough Sets)
Tuesday
[17:00 Clock]
-Run @ Strong Pace*
-Walk @ Recovery Pace**
*until you can’t breathe through your nose
**return to nasal AFAP, continue walking until you can run 30s+ for next “strong” interval
+
Every 2:00 x 6 Sets:
-2 Push Press + 2 Push Jerks
+
[17:00 Clock]
-Row 500m @ 85% Effort
-Rest 60s-
(In Remainder)
-Row @ 500m Pace, Until Failure
-2 x 54ft Recovery Walk
Wednesday
EMOM 6: 1 Squat Clean + 2 Jerks
*perform at form-focused loading
*use same weight for whole EMOM
+
Every 4:00 x 3 Sets:
*set 1 = 1 Squat Clean + 2 Front Squat
*set 2 = 2 Squat Clean + 1 Front Squat
*set 3 = 3 Squat Clean
(perform all at RPE 8 / heavy load)
(use same weight for all sets)
(walk 150m during rest)
+
“Father Time”
3 Rounds for Time
-3 Rope Climb
-3 Power Clean 225/155lb
-300m Run*
*2 laps clockwise
+
4 Rounds
-10 Band Pull Apart
-10 Back-to-Wall Tib Raise
Thursday
EMOM 40
1) 5 Half Kneeling Landmine Press / arm
2) Single Unders
3) 30s Sorenson + 15s GHDSU Hold at Parallel
4) Row
5) 15 Russian KB Swings
6) Shuttle Runs (25ft)
7) 8 Lat Pull Down
8) SkiErg (or) BikeErg
+
(x12: 20s Work, 10s Rest)
1) DB Floor Press
2) DB Renegade Row
Friday
Every 1:30 x 12 Sets:
-2 Overhead Squats
+
“Elizabeth”
For Time (12:00 Cap)
21-15-9
-Clean 135/95lb
-Ring Dip
*Rx+ = squat clean & high rings
Saturday
“Pup Cup”
For Time
Buy-In: 50 Toes-to-Bar
-600-450-300-150m Run
-8-8-8-8 DB Shoulder-to-Overhead 70/50lb
-100-100-100-100ft DB Goblet Carry 70/50lb
*compare to 10.14.22
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.