Monday
Every 2:30 x 6 Sets:
:00 | 1 Snatch; build to heavy
:30 | 15s Max Power Clean; same weight
+
“Tribute”
AMRAP 20:01
9 Burpee Pull-Ups
11 Calorie Row
Tuesday
EMOM 12 @ Warm-Up Pace
1) AirBike
2) Row
3) Shuttle Run
+
Every 2:00 x 6 Sets:
-6,5,4,3,2,1 Strict Press
*start light and build to max
+
“The Blade”
10:00 AirBike for Max Calories
+
Tabata Rear-Banded Bicep Curls
Wednesday
[15:00 Clock]
-10 Alternating Lizards
-25ft Bear Crawl; Slow Mo
-20s Banded Supine Hamstring Stretch / side
-10 Banded Good Morning
-5 Pausing Goblet Squat; light
-20s Side Body Stretch / side
+
“Beer Label”
[20:00 Clock]
For Time* (14:00 Cap)
1-2-3-4-5-6-7-8-9-10
-DB Squats 50/35’s
-Bar-Facing Burpees
…
In Remainder
-Find 1RM Clean
+
Banded Face Pulls (4 x 20)
Thursday
EMOM 15 @ 50 → 70% Effort
1) Row
2) AirBike
3) Alt Step-Ups 24/20″
+
Tabata Tricep Extension
+
Every 2:30 x 4 Sets:
-1:00 of Russian KB Swings
*light to moderate load (should be unbroken)
+
Tabata Bicep Curls
+
EMOM 15 @ 50 → 70% Effort
1) Row
2) AirBike
3) Lateral Line Hops
Friday
EMOM 24
1) AirBike @ Moderate Pace
2) Choice Mobility
3) 4 DB or KB Overhead Squat / arm
+
“Grace”
For Time (6:00 Cap)
30 Clean & Jerk 135/95lb
*scale to finish (1 rep every 12s)
Saturday
“Open Gym”
8 Rounds for Time
-6 Devil’s Press 50/35lb
-8 Hang Reverse Lunges 50/35lb
-10 Calorie Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-80 Banded Face Pulls
-2:00 Sorenson; Hugging 20/14lb Medball
-50 Banded TKE / leg
-25 KB Arm Bar / arm; moderate
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.