Monday
Every 2:30 x 6 Sets:
-3 Power Cleans*
-3-5 Strict Pull-Ups**
*drop & reset: start moderate, end heavy
**weight or assist to make challenging
+
“Tyrannosaurus”
5 Rounds for Time (11:00 Cap)
-5 Power Cleans 165/115lb
-10 Pull-Ups*
*scale to ring rows
Tuesday
[45:00 Clock]
“Jerry”
For Time
-1mi Run
-2k Row
-1mi Run
…
Find 2RM Strict Press in Remainder
Wednesday
EMOM 8:00:
Power Snatch + Squat Snatch
*form-focused loading (~60-65%)
+
EMOM 8:00:
Squat Clean + Split Jerk
*form-focused loading (~65-70%)
+
Every 4:00 x 3 Sets:
-10 Back Squat 135/95lb
-Max Calorie AirBike, Until 1:00 Mark
*compare to 12.19.22
Thursday
[0:00-20:00]
-2:30 Bike
-2:30 Row
-2:30 Run
*start anywhere and rotate through in order
[20:00-30:00]
Inversion Skill Work
[At 32:00]
EMOM 20:00
1) 8-11 RLE Goblet Split Squat (L)
2) 8-11 RLE Goblet Split Squat (R)
3) 8-11 DB Lateral Raise; 3s lower
4) 11-15 Banded Face Pulls
5) 40s Max DB* Hammer Curls; Arm in Sync
*same weights as minute 3
*compare to 9.28.23
Friday
Every 2:30 x 4 Sets:
-4 DB Snatch
-4 KB Thruster
*both heavy
+
Every 2:30 x 4 Sets:
-1 Legless Rope Climb*
-4-6 Dips**
*scale option 1: 1 hand-over-hand sled pull
*scale option 2: 4-6 neutral grip lat pull down
**bench, mandator, or rings | weight or assist
+
3 Rounds
(2:30 On, 2:30 Off)
-8 x 50ft Shuttle Run
-15 V-Up
-Max Burpee Box Get Over 40″
*score is total bbgo
Saturday
“Glut”
10 Rounds for Time
(Alt Rounds with a Partner)
-15 Double Unders
-10 Wall Ball 20/14lb
-5 BBJO 24/20″
-10 Squat Snatch 75/55lb
-15 Double Unders
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:00 L-Sit
-50 Banded Face Pulls
-2:00 Sorenson Hold
-150m Suitcase Carry; moderate (split)
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.