Saturday

  Saturday’s Work Close Grip Bench Press  —  Work up to a 3RM in 10:00   then:   30:00 AMRAP: 400m Run 10 Deadlifts @185/135# 15 Toes to Bar 20...

Friday

  Friday’s Work Back Squat, 3 sets to find a 8RM, then 5, 5, 5 @85% of 8RM   Then:   “Open Workout 11.3” AMRAP 10: 60 Bar Facing Burpees 30 Overhead Squats @120#/80# 10 Muscle...

Thursday

  Thursday’s Work EMOM 20: ODD—3 TnG Power Snatches (heavy, athletes choice in weight) EVEN—AMRAP Unbroken Ring Dips (if more than 15, cap at 15; if less than 2-3, use band) Rest 5-10:00 (during this time we will review POSE running technique)   Then:...

Wednesday

  Wednesday’s Work   Front Squat—3, 2, 1, 3, 2, 1 (wave loading); rest 2:00 between   B1. Box Jump 3 reps (high, athlete’s choice, ~85% of max) ; rest :30 x3 B2. Strict Pull-Up 3.3.3 rest :10 between clusters, rest 1:00 between sets x3  ...

Tuesday

  Tuesday’s Work Strict Press 5, 4, 3, 2, 1; rest as needed between sets   14 minute EMOM: ODD—5 TnG Power Cleans (athlete chooses weight) EVEN—:30 AMRAP Unbroken HSPU   then:   :20 Row at 100% :40 Row at 50%...