Monday
Every 2:00 x 4 Sets:
-10-12 DB Bent Over Row / arm
*after each set: 5 DB Goblet Squat; same DB
*build to the weight you want to do for the workout
+
Every 3:00 x 4 Sets:
-1 Front Squat 90-93%
-Max Back Squat, Until 30s Mark
+
“Eight Ball”
8 Rounds for Time (8:00 Cap)
-8 Deadlift 185/125lb
-8 DB Goblet Step Back Lunge 50/35lb
Tuesday
2 Rounds
4:00 Row
4:00 Clock
-8/8 Banded External Rotations; elbow by side
-8 Tabletop Glute Bridge
-8 Scap Pull-Ups
-8 Up-Dog to Alt. Toe-Touch
+
2 Rounds
3:00 Hanging Gymnastics Skills
(i) Rope Climb Lock Practice; J-Hook or Heel Hook
(ii) Kipping Pull-Up Box Drills; Gymnastics or Butterfly
3:00 Handstand Hold Progression
(i) High Plank Hold
(ii) Single Arm High Plank Hold
(iii) Half Wall Walk Hollow Hold
(iv) Wall Walk into Wall-Facing HS Hold
(v) Heels-to-Wall Hold; Toggling Off Wall
(vi) Freestanding HS Hold Attempts
+
“Hip Grip Trip”
4 Rounds for Max Reps
-1:00 Max Toes-to-Bar
-1:00 Max Row Calories
-1:00 Max Double Unders; Drag / Heavy
Wednesday
Every 1:30 x 7 Sets: 2 Power Cleans
*start light & build every other set, ending heavy
+
“The Chief”
5 Sets: (rest 1:00 b/t)
AMRAP 3:00
-3 Power Clean 135/95lb
-6 Push-Ups
-9 Air Squats
*compare to 7.10.24 & 7.14.25
Thursday
AMRAP 11:00 @ Quality-Focused Pace
-8/8 Bulgarian Split Squat
-30 Banded Side Step
-8/8 Single Leg Hip Thrust; Off Bench
+
AMRAP 11:00 @ Quality-Focused Pace
-16 Alternating DB Upright Row
-16 Alternating DB Hammer Curl
-Max L-Sit or Tuck Hold on Parallettes
+
AMRAP 11:00 @ Quality-Focused Pace
-0.25mi Echo Bike
-10 Good Morning; Hugging DB
-10s / side of Around-the-World Plank*
*front, side, rear, side
Friday
Every 3:00 x 4 Sets:
-2 Legless Rope Climb 12ft
-4 DB Snatch 80/60lb
-6 Box Jump Over 30″/30″
+
“Twisted Sister”
AMRAP 25:00
(Alternate Full Movements)
-25/20 Calorie Row
-30 DB Snatch 50/35lb
-20 Burpee over DB
Saturday
4 Sets: (0:20 On, 2:40 Off)
-1 Cluster + 1 Thruster + Max STO
*65-70-75-80% of Thruster by set
+
“Echo Fran”
For Time // 21-15-9
-Echo Calories
-Thrusters 95/65lb
-Pull-Ups
+
10:00 Easy Echo
+
A. Star Side Plank (3-4 x 15s ea)
B. Hip Airplanes; Rig-Supported (3-4 x 5ea)
C. Banded Reverse Squats (3-4 x 10)
D. Banded Sword Draw (2-3 x 10ea)
+
10:00 Choice Mobility
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.