Monday —
Focus: Technical barbell + unilateral stability + stamina under fatigue.
– Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees. Coach crisp snatch positions (patient pull, fast turnover), steady posture on lunges, and sustainable burpee cadence (aim for 1–2 reps variance per round). Use the rest minute to reset breathing and preserve bar speed.
Quality first; only add snatch load if mechanics hold.
Tuesday —
Focus: Benchmark triplet: #TEAMPRVNTUESDAY—wall balls + barbell cycling + BMU separator.
– 3 rounds for time: Wall balls, clean & jerks, row, and bar muscle-ups. Wall balls should be unbroken or split once; C&J as fast singles or quick doubles to keep bar speed high. Row at ~85% without spiking HR. BMUs decide the day—choose repeatable sets or efficient singles with short rests.
Composure early, precision always.
Wednesday —
Focus: Aerobic power intervals with shoulder/midline interference.
– Every 7:00 x 4: Echo → American KB swings → double unders → wall walks → shuttle runs. Target 4:45–5:30 work, 1:30–2:15 rest. Push but don’t redline the bike, keep swings unbroken, jump rope smooth, wall walks controlled (<:45), then close the round with efficient shuttles.
Emphasize breathing patterns and clean station transitions to hold splits.
Thursday — Strength EMOM →
Focus: Front-squat/DB bench stamina into pressing density under fatigue.
– Open with a 12:00 EMOM pairing front squats (position, bracing, tempo) and DB bench (smooth lockout, no bounce).
– Then 8:00 ascending ladder of ring push-ups + box jumps. Manage early pressing fatigue with deliberate breaks; keep box jump rhythm snappy and transitions tight.
Aim for consistent movement quality and a strong push in the larger rounds.
Friday —
Focus: Midline interference: run → TTB → heavy deadlift.
– 3 rounds for time of 400m run, 21 TTB, 12 deadlifts. Coach sustainable run pace that preserves grip/core, then big, efficient TTB sets (the separator), and disciplined deadlift mechanics (tight bracing, smart touch-and-go).
– Accessory Work Finisher: Midline and Hamstring Work
Hold even splits through round three; form trumps ego on the barbell.
Saturday — HERO WOD ‘JACK’
AMRAP 20 mins: Push Press, Kettlebell Swings and Box Jumps
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Sunday — “Checkered Flag”
Focus: Gymnastics Skill Work and Efficiency, Midline stamina + strict pulling quality (for-quality intervals).
– 10:00 EMOM: Pull-Up Skill Work or Strength Work
– Every 3:00 x 4: GHD sit-ups + renegade rows. Not a race—coach bracing, hip-to-core sequencing on GHD, and anti-rotation on rows.
Each round should leave rest; aim for identical reps and pristine positions. Finish with easy mobility to close the week clean.
