Monday
Every 1:45 x 8 Sets:
[sets 1-4]
BTN Split Jerk + Split Jerk
*from the rack
*all light to moderate
*priming technique
*match head positioning in lockout of both reps
[sets 5-8]
Push Jerk + Push Jerk + Split Jerk
*from the rack
*start at 70% of weaker lift & build to mod-heavy (RPE 8/10)
+
“Devil’s Playground”
AMRAP 15:00 (Partners)
2 Devil’s Press 50/35’s
4 DB Shoulder-to-Overhead 50/35’s
6 DB Box Step-Up 20″/20″
*one partner rows
*other partner does a round (then switch)
(score 1: amrap rounds & reps)
(score 2: row calories)
Tuesday
AMRAP 12:00 @ Warm-Up Pace
-7 Air Squat
-7 No-Touch Shuttles (24ft=1)
-7 Kip Swings
-7 Ring Rows
-7 RDLs; empty bar
+
Every 2:00 x 7 Sets:
Power Clean + Hang Power Clean + 2 Front Squats
*start moderate, ending moderately heavy
*choice of barbell or dual kettlebell
+
“Gravid”
AMRAP 12:00
-30 Medball Squat 20/14lb
-5 Medball Shuttles (24ft=1)
-15 Medball Knees-over-Hips
*Rx+ 30/20lb
Wednesday
“QOD: What’s an appropriate name for the final part of class?”
[0:00-9:00]
AMRAP @ Quality-Focused Pace
30s Miniband Side Step
20s Parallette Tuck Hold
6-8 Feet-Assisted Dip; b/t boxes
6-8 Band-Assisted Reverse Nordic
…
[11:00-26:00]
Inversion Skill Practice
*At 3,6,9,12:00 complete:
10/10 Seated External Rotations
+
Every 1:30 x 14 Sets:
1) 8-12 Box Jump Over
*methodical step-ups in remainder
2) 35-50 Double Unders
*smooth bike in remainder
(Rx+ high box & heavy rope)
Thursday
Every 1:00 x 4 Sets: (same min)
4 Deadstop Russian KB Swings
8 Crescendo Leaps
+
Every 1:00 x 8 Sets:
3 Deadstop Deadlifts
*start mod, end mod-heavy
*set a good technical foundation
+
Every 1:15 x 10 Sets: (5 Each)
1) 5-7 Bench Press*
2) 5-7 Strict Pull-Up**
(all moderately tough working sets )
*fill up squat stands first
**weight or assist to make challenging
+
“Mud Dauber”
For Time (2:00 Cap)
15/9 Calorie Echo
15 Line-Facing Burpee
Friday
EMOM 5:00:
30s GHD Sit-Up
+
EMOM 5:00
30s Step Back Lunge
*step off 45lb plate
*optional: KB in goblet
+
EMOM 5:00:
30s Forward Sled Drag
+
EMOM 5:00
30s Handstand Hold
*level 1: in half wall walk
*level 2: heels-to-wall
*level 3: band-in-rack
*level 4: freestanding
+
EMOM 5:00:
30s DB Lateral Raise
+
EMOM 5:00:
30s Band-Assisted L-Sit
+
EMOM 5:00:
30s Max Sandbag Bearhug Carry Lengths 150/100lb
*25ft = 1 rep
*you must touch the bag to the ground past the line each “rep”
Saturday
The Floater
*can be done at any point in the week or on Saturday
*designed to be a fun, sweaty piece
*optional: make it a partner workout (double the reps)
“Up, Over, Down”
2 Rounds for Time
10/8 Rope Climb 12ft
20 Box Jump Over 24/20″
30/24 Calorie Ski
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.