Monday
Every 2:00 x 7 Sets:
-20s Max TnG Clean & Jerk @ 50-60%
+
“Boilermaker”
For Total Reps:
AMRAP 2:00: Burpee Pull-Ups**
AMRAP 2:00: AirBike Calories
AMRAP 2:00: Box Get Over 40″
AMRAP 2:00: A-Jumps
AMRAP 2:00: Hand-Release Push-Ups
(rest 1:00 b/w each)
*you can start at any station you want, but must rotate through in order
**scale to 1min of ring rows + 1min of burpee to bar touch
+
Ring Rows: Accumulate 50 @ Tough Angle
Tuesday
7:00 Row (or) Bike @ Nasal Cap
+
Every 3:00 x 5 Sets:
-2 Strict Press; heavy
-8 DB Bench Press; moderate
-15-20 Banded Tricep Ext; light
+
25:00 @ Nasal Cap
-15/12 Calories
-20s High Plank Hold
-20s Rear Plank Hold
-12 Alt Reverse Lunge*
-15/12 Calories
-20s Side Plank (L)
-20s Side Plank (R)
-12 Alt Reverse Lunge*
*Rx+ = Switch Lunge Jumps
Wednesday
Every 1:30 x 8 Sets:
-Power Clean + Squat Clean
+
“Jaunty”
For Time (18:00 Cap)
-40 DB Power Clean 50/35’s
-400m Run
-40 Front Squat 60%
-400m Row
-40 Devil’s Press 50/35’s
+
Clamshell Raises (4 x 8ea)
Thursday
EMOM 10
1) Run @ Cruise Pace
2) KB Suitcase Carry; moderate (split)
+
EMOM 10
1) AirBike @ Cruise Pace
2) Zercher Good Mornings; empty bar
+
EMOM 10
1) Step-Ups @ Methodical Pace 20″
2) KB Overhead Carry; light (split)
+
EMOM 10
1) Row @ Cruise Pace
2) Choice Plank
Friday
[15:00 Clock]
Find OHS Heavy Single
+
“Nancy”
5 Rounds for Time
-400m Run
-15 Overhead Squats 95/65lb*
*or 55%, whichever is less
Saturday
“Rummikub”
Partner WOD
(Split As Desired)
AMRAP 9:00
-8 DB Overhead Reverse Lunge 50/35lb
-7 Toes-to-Bar
-6 Power Clean 155/105lb
(Rest 3:00)
AMRAP 9:00
-10 Pull-Ups
-11 Box Jumps 24/20″
-12 Deadlift 155/105lb
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Hollow Hold
-2:00 Arch Hold
-2:00 Air Squat Hold
-2:00 Supinated Dead Hang
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.