New Training Cycle Overview
Monday
EMOM 9:00
1) 4 Broad Jump
2) 5 Power Snatch; empty bar
3) 6 Ice Skater Jumps
+
“Oly Total”
(Snatch + Clean & Jerk)
For Total Load
*compare to 11.25.22 & 11.10.23
+
Tabata Hanging Knee Raises
Tuesday
EMOM 10:00: 12s Max Pulling Reps
*options:
-Bar or Ring Muscle-Up
-Strict Pull-Ups
-Kipping Pull-Up / Chest-to-Bar
+
“Coffee Grinder”
For Time (25:00 Cap)
-80 Wall Balls
-80 Medball Sit-Ups
-80 DB Shoulder-to-Overhead
-80 DB Box Step-Over 24/20″
-80 DB Thruster
*single 50/35lb dumbbell
*20/14lb Medball
Wednesday
“Laura” (Hero WOD)
*split work with a partner*
AMRAP 21:00
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans 155/105lb
Thursday
Every 3:00 x 4 Sets:
-5-7 Double KB Strict Press
+
Every 3:00 x 4 Sets:
-5-7 Double KB Hang Snatch
+
AMRAP 9:00
-9 Ring Dip*
-9 Box Jump 24/20″
-9 KB Thruster 53/35’s
*Rx+ = top of high rings
*compare to 12.28.23
Friday
Every 2:00 x 23 Sets:
*sets 1-5: 20s Row Sprint
*sets 6-11: 4 Back Squat
*sets 12-18: 3 Deadlift
*sets 19-23: 20s Bike Sprint
(compare to 11.17.23)
Saturday
(Open Gym Workout)
“Ring of Fire”
4 Rounds for Time
-15 Toes to Rings
-12 Box Jump Over 24/20″
-9 Thrusters 135/95lb
Vegetables
At Any Point This Week
Accumulate; as you see fit
-80 Banded Face Pulls
-2:00 Sorenson; Hugging 20/14lb Medball
-50 Banded Terminal Knee Extension / 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.