Day 1- Monday 250317
A1. 4/4 RFESS each leg at 3030 tempo, rest to 1:30 then A2
A2.10/10 bent over rows, no rest into A3
A3. :30 Inversion hold
Rest to 4:00 then back to A1 x 3
Rest and additional 3:00, then B
B. Grip Strength
2:00 plate pinch carry
2:00 2 oh lunge + 2 plate g2oh
2:00 rest
1:30 plate pinch carry
1:30 plate push-ups
1:30 rest
1:00 plate pinch carry
1:00 pull-ups/ring rows
1:00 rest
:30 plate pinch carry
:30 plate Russian twists
Day 2- Tuesday 250318
A. EMOM 30:00
Min 1: 12/10 calorie ski
Min 2: rest
Min 3: 6 barbell hang clean & jerks, build each set
Min 4: rest
Min 5: 12 toes to ring
Min 6: rest
Day 3- Wednesday 25019
A. 5 Sets
1:00 cardio or 1:00 burpees
1:00 rest
rest and additional 2:00 then B
B. AMRAP 3:00 @ 90% effort
15 wall balls
10 db power snatch… nte 50/35
rest 3:00 then C
C. AMRAP 3:00 @ 90% effort
15 bjsd… nte 24”
10 pull-ups
rest 3:00 then D
D. AMRAP 6:00 @ 90% effort
15 wall balls
10 db power snatch
15 bjsd
10 pull-ups
Day 4- Thursday 250320
A. Rowing stroke rate pyramid
Change stroke rates every 2:00
0-2: 22 spm
2-4: 24 spm
4-6: 26 spm
6-8: 28 spm
8:10: 30 spm
Rest 4:00 then repeat
B. Yoga for athletes
Day 5- Friday 250321
Partner WOD
A. For Time
20k meter Bike (45:00 cap)
Partner 1:
AB or Bike erg for
Partner 2:
7 50’ shuttle runs
7 squat cleans rx 135/95, scaled 95/65
14 bar facing burpees
Switch after P2 completes a round
Go for 45 min or until 20k meters are achieved.
Day 6- Saturday 250322
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250323
