Monday
Every 1:45 x 8 Sets
*sets 1-4: 3 Front Squats
*sets 5-8: 3 Back Squats
(82-86% or challenging repeatable load)
(perform a 15s elevated cat stretch on the bar in the rack prior to each set)
+
“Humpy Dumpy”
For Time (25:00 Cap)
8 Rounds (4 Each)
-450/400m Row
-5 Hang-to-Overhead 155/105lb
-10 Bar-Facing Burpee
*scale to a barbell weight you can do unbroken each set
Tuesday
Rope Climb Progression [6:00 Clock]
(i) Seated Lock Practice
(ii) Hang + Lift + Lock
(iii) Hang + Lift + Lock + Stand
(iv) Jump + Hang + Lift + Lock + Stand
(v) Half Climb + Sliding Descent
+
“Slipknot”
AMRAP 12:00
-2 Rope Climb 12ft
-5 Box Jump Over 24/20″
-12 DB Hang Snatch 50/35lb
-5 Box Jump Over 24/20″
*Rx+ = 1 LLRC / Rd, 30/24″ Box, 70/50lb
*Scaled = 4 Zombie Rope Climb, Box Get Over
+
12:00 Echo Bike @ Comfortable Pace
*At 2,4,6,8,10:00 complete: 10 Strict Hanging Leg / Knee Raise
Wednesday
AMRAP 5:00 (You Go, I Go)
-4 Barbell Rollout 95/65lb
-8 BB RDLs; same load
*partner holds tabletop glute bridge in lockout
+
Every 2:00 x 6 Sets:
-5-5-4-4-3-3 Deadlift; by set
*start light-moderate
*end heavy but submaximal
+
“Blackbeard”
3 Rounds for Time (8:00 Cap)
20 AbMat Sit-Up
15 DB Bench Press 50/35’s
10 DB Thruster 50/35’s
*Rx+ = GHDSU, 15 Reps for Each Exercise
+
AMRAP 8:00 @ Quality-Focused Pace
-5 Sumo Deadlift; light-mod; hold 3s in lockout
-5 Inchworm Plank; for length
-50ft/50ft Choas KB Carry; mod-heavy
Thursday
QOD: What is Your Current Hyper Fixation Snack?
4 Sets: (rest 2:00 b/t)
*sets 1 & 3:
AMRAP 10:00 @ Quality-Focused Pace
-10-12 Hip Thrust; Off Bench; with Mini Band
-5/5 Hip Airplanes; Rig-Assisted
-20s Copenhagen Plank; short-lever / side
-8-10 Ring Row; Feet-Elevated
…
*sets 2 & 4:
AMRAP 10:00 @ Moderately Tough Pace
-16 Row Calories
-8 No-Touch Shuttle Run (50ft)
Friday
AMRAP 8:00 @ Warm-Up Pace
-8 Kip Swings; Bar or Rings
-8 Russian Swings @ Wko Wt
-8ft Bear Crawl; Forward
-8ft Bear Crawl; Backward
-8 PVC Passthrough in Curled Seiza Sit
+
“Levels”
6 Sets: (3:00 On, 1:00 Off)
…
*sets 1-3:
11 Toes-to-Rings
9 American KB Swings 53/35lb
7/5 Calorie Echo Bike
…
*sets 4-6:
9 Overhead Squat 95/65lb
9 V-Up
27 Crossover Single Unders
(for all sets, pick up where you left off)
…
[10:00 Clock]
Squat Snatch: Build to Tough Single
Saturday
A. [15:00 Clock]
Unfatigued Inversion Skill Practice
*At 0,5,10,15:00 complete…
-8-10 3pt DB Bent Row / side; heavy
+
B. “Gold Kangaroo”
AMRAP 16:00
4 Rounds
-10 Chest-to-Bar
-10m DB Goblet Lunge 70/50lb
-10 HSPU
…
AMRAP; Remainder
-10 Bar Muscle-Up
-10m DB Farmer’s Lunge 70/50’s
-10m Handstand Walk
*scale: perform a 16min amrap of the first portion
+
C. Aerobic [extra credit]
4 Rounds
-800-1000m Run @ Zone 3 Effort / Pace
-20/15 Cal Row @ Strong Pace
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.