Full Week of Programming
Vegetables
At Any Point This Week
Accumulate; as you see fit
-40 Banded External Rotation / arm
-40 Banded External Rotation; elbow-by-side / arm
-40s Single Arm High Plank Hold / side
-40s Side Plank / side
Monday
Every 2:30 x 5 Sets: 6 Deadlift
*build across, ending heavy
+
“Mother in Law’s Dish Rag”
AMRAP 9:00
3…6…9…
-Sumo Deadlift High Pull 95/65lb
-Hand-Release Push-Up
*35 Double Unders after each round
+
EMOM 12:00
1) 30s Hollow Hold
2) 30s Banded Lat Rows
3) 30s Hanging Tuck Hold
Tuesday
EMOM 16:00
1) 20s KB Hang Snatch; arm 1
2) 20s KB Hang Snatch; arm 2
3) 1 Turkish Get Up; arm 1
4) 1 Turkish Get Up; arm 2
+
“Amanda”
For Time // 9-7-5
-Ring Muscle-Up
-Squat Snatch 135/95lb
Wednesday
Every 2:30 x 6 Sets:
-4 Back Squats; 2s lower
-6 Goblet Reverse Lunge 53/35lb
+
3 Sets:
(rest 2:30 b/w on AirBike)
AMRAP 2:30
-20 AbMat Sit-Ups
-2 Wall Walks
-10 AbMat Sit-Ups
-1 Wall Walk
-Max Reverse Lunge 115/85lb
Thursday
EMOM 15:00
1) Row; easy pace
2) Row; strong pace
3) Rest
+
EMOM 15:00
1) AirBike; easy pace
2) AirBike; strong pace
3) Rest
+
3-4 Rounds
-10 DB Concentration Curls / arm
-10 Diamond Push-Ups
Friday
Open Workout 24.3
For Time (15:00 Cap)
5 Rounds
-10 Thrusters 95/65lb
-10 Chest-to-Bar
(Rest 60s)
5 Rounds
-7 Thrusters 135/95lb
-7 Bar Muscle-Up
Saturday
Partner “Caudle Waddle” (v2)
[30:00 Clock]
For Time
-70-50-30 KB Squats 70/53’s
-30-30-30 Shuttle Run (2x25ft=1)
…
In Remaining Time…
-Find 1RM Strict Chin-over-Bar Pull-Up
*part 1: you may split kb reps as desired
*part 1: shuttle runs must be alternated
*part 2: scale to 1RM lat pull down
