Monday
[0:00-12:00]
Movement Exploration / Play
*unexhaustive list:
–Yoke Carries / Holds
–Leg Sled / Hack Squat
-SkiErg Intervals
–Bar Pullovers
–Axle Bar Deadlift / Clean / Thruster
–Parallette Push-Ups / Shoot-throughs
–GHD Hip Extensions / Glute Ham Raises
-Lat Pull Down Variations
…
[14:00-26:00]
Power Clean: Find Heavy Triple
*all 3 reps must be completed in 30s
+
“Kronos”
3 Sets:
AMRAP 3:00
-3 Power Clean 155/105lb
-3 Burpee over Bar
*recovery 3min b/t each on echo
*goal is start conservative & improve score
*aim to improve score each set (only final is scored)
*compare to 11.14.25
Tuesday
Every 1:15 x 12 Sets:
1) 3-5 L-Pull-Ups**
2) 3 Single DB Strict Press + 50ft DB Overhead Carry (then switch)
**scale 1: 3-5 Tuck Pull-Ups
**scale 2: 3-4 Band-Assisted Strict Pull-Up + 10s Hanging Tuck
+
“Cap Maxxing”
For Time (15:00 Cap)
100 Hanging Knee Raises
100 Plate Hops 3″/3″
100 Single Leg V-Up
100 Plate Hops 3″/3″
100 Empty Bar Hang Clusters
*scale 1: 75 reps / exercise
*scale 2: 50 reps / exercise
+
2 Rounds
0:45 Max BB Bicep Curls
0:45 Max BB French Press
0:45 Max BB Behind-the-Back Wrist Curls
Wednesday
AMRAP 6:00
6-8 Rig-Supported Sissy Squat
6-8 Rig-Supported Cossack Squat
6-8 Hamstring Curls; Using Rower
8-10 Banded Reverse Squats
+
Every 2:30 x 6 Sets:
*sets 1-4:
2 Front Squat; 75%-80%-85%-AHAP
*sets 5-6:
6-8 Back Squat; 74-78%
*complete each set AFAP
+
“Juxtaposed”
For Time (9:00 Cap)
30-20-10
Single DB Shoulder-to-Overhead 70/50lb
10-20-30
Row Calories
*ride a bike at easy pace while the other heat goes
Thursday
AMRAP 8:00
20s Dead Hang
5/5 Banded Bird Dog
8 Banded Tabletop Glute Bridge
10s RKC Plank
8ft KB Death March 35/26’s
+
3 Sets: (rest 90s b/t)
Every 20s x 4 Rounds:
3 TnG Deadlift
*warm-up, moderate, mod-heavy (by set)
*36 total deadlifts
+
“Work Over Time”
AMRAP 8:00
6 Deadlift 185/125lb
12 Lunging Wall Ball 20/14lb, 10/9ft
+
EMOM 16:00
1) Around-the-World Plank (10s / side)
2) Choice Foam Rolling
3) 10/10 Seated External Rotations
4) Russian Baby Maker; on the Wall
Friday
Every 2:00 x 15 Sets:
*3 sets / station, 1 set to prep next
*start anywhere, rotate in order
…
(station 1)
3-4 Strict Press; heaviest repeatable load
8-10 Parallel Dip
…
(station 2)
1 Double Broad Jump
2 Depth Jump; from 12-20″
…
(station 3)
3-4 Feet-Elevated Zombie Rope Climb
8-10 Feet-Elevated Ring Row
…
(station 4)
2x50ft Backwards Sled Drag
*moderately heavy across
+
“R.I.P. IT”
For Time
50ft Forward Sled Drag; 6/4 Plates
250m Row
Saturday
Every 2:30 x 4 Sets:
:00 | 35-40% of BMU Rep Max (scale to CTB)
:45 | 8 Box Jump Over 30/24″
+
“Michael Myers”
10 Rounds for Time (15:00 Cap)
-3 Deadlift 315/205lb*
-7 Toes-to-Bar
-21 Double Unders
*or 75%, whichever is less
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.