Monday
Every 2:00 x 6 Sets: 4 Hang Snatch
+
Every 10:00 x 3 Sets:
AMRAP 5:00
Buy-In: 400m Run
-2 Chest-to-Bar
-4 DB Snatch 50/35lb
*Rx+ = BMU, 70/50lb DB
*score is total reps, buy-in not included
+
Ring Rows: Accumulate 50 @ Tough Angle
Tuesday
15:00 @ Nasal Cap
-15/12 Calorie Erg
-50 Single Unders
+
Every 2:00 x 5 Sets: 6-8 DB Strict Press
*all moderately heavy with 3s lower
+
24:00 @ Nasal Cap
-50/40 Calorie Erg
-150m Farmer’s Carry 25/15’s
Wednesday
[15:00 Clock]
Clean + 3 Front Squats
*compare to 6.12.23
+
“Roundtrip”
For Time
-30 DB Bench Press 50/35’s
-40 Deadlift 155/105lb
-50 Calorie Row
-40 Alternating Pistols
-30 Hang Power Clean 50/35’s
+
Banded Face Pulls (4 x 20)
Thursday
30:00 @ Nasal Cap
-10:00 Row
-10:00 AirBike
-10:00 Run
*mix order as you see fit*
+
EMOM 8: 4 Stiff Leg Deadlift; light to moderate
+
x12: 20s On, 10s Rest (6 Each)
1) Banded Bicep Curls
2) Banded Tricep Extension
Friday
Every 2:00 x 6 Sets:
-4 Overhead Squats; 4s lower
*bar comes from the floor
+
“Diane”
For Time // 21-15-9
-Deadlift 225/155lb
-Handstand Push-Ups
Saturday
(Team Throwdown)
“Loch Mess”
Teams of 3 (Split as Desired)
AMRAP 25:00
Buy-In: 300 Single Unders* (All)
-18 Goblet Box Step-Over 53/35lb
-24 DB Snatch 50/35lb
-33 Calorie Row**
*or 150 Double Unders
**subtrack 3 per F on team
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.