Monday
Every 2:00 x 6 Sets:
-5 Front Squat; 2s lower
*start moderate, end moderately heavy
+
“Roasted Red Pepper”
AMRAP 20:00
-8 Toes-to-Bar
-8 Alternating Pistols
-10/8 Calorie Row
-30s Rest
Tuesday
EMOM 13:00: 1 Squat Snatch + 1 OHS
+
“Bar Hop”
5 Rounds (10:00 Cap)
-5 Hang Power Snatch 115/85lb
-15 Bar Hops
…
5 Rounds
-5 Shoulder-to-Overhead 115/85lb
-5 Burpee; Lateral over Bar
*scale as needed to beat the cap (volume goes first)
+
Move Through…
-1:00 Saddle Stretch
-1:00 Frog Stretch
-1:00 Seated Biceps Stretch
-1:00 Glute Med Stretch (L)
-1:00 Glute Med Stretch (R)
-1:00 Seated Biceps Stretch
Wednesday
“Brachiation”
3 Rounds (4:00 On / 2:00 Off)
-1.0 / 0.85mi AirBike
-Max Reps, Remainder
*Rd 1: Rope Climbs 15ft (Rope Pull-to-Stand)
*Rd 2: Burpee Pull-Ups (Burpee to Bar Touch)
*Rd 3: Toes-to-Rings (Toes-Over-Hips)
+
[18:00 Clock]
-2k Row* @ Comfortable Pace
-Choice Skill Work, Remainder
*Nasal Breathing Only
Thursday
EMOM 10:00
1) 6-8 Lat Pull Down
2) 6-8 DB Incline Bench Press
+
EMOM 10:00
1) 6-8 Landmine Twists / side
2) 30s of Drag Sled Face Pulls
+
EMOM 10:00
1) 10-15 Hip Extension on GHD
2) 5-8 AbWheel Rollout
+
EMOM 10:00
1) 40s SkiErg
2) 40s BikeErg
*compare to 12.14.23
Friday
Every 2:00 x 5 Sets:
-1.1.1 Power Clean & Push Jerk
+
“Paul Bunyan”
10 Rounds for Time
-160m Run
-3 Clean & Jerk 185/125lb
*compare to 7.17.24, 5.3.24 & 5.6.23
Saturday
(Open Gym Workout)
“The Girls And Me”
For Time
5 Rounds
-400m Run
-15 Overhead Squat 95/65lb
(Rest 2:00)
30 Clean & Jerk 135/95lb
(Rest 2:00)
-1000m Row
-45 Thrusters 45/35lb
-30 Pull-Ups
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-100 Banded Bicep Curls
-100 Banded Hamstring Curls
-50 Straight Arm DB Pec Flys
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.