Monday
[At Home Workout]
“Snow Daze”
Every 0:45 x 20 Sets: (15:00)
1) Max Up-Downs
2) Max Alternating V-Ups
3) Max Air Squats
4) Max Jumping Jacks
Tuesday
“Strict Cindy Redux”
AMRAP 20:00
-4 Strict Pull-Ups
-8 Push-Ups
-12 Single DB Step-Up*
*35/25lb, 24/20″
*sub KB’s as needed
*compare to 4.16.24 & 4.22.25
+
[0:00-10:00]
-12 Banded Alt Dead Bugs
-20s Supine Hamstring Stretch / leg
-12 Rebounding Plate Hops
-20s Elevated Achilles Stretch / leg
…
[10:00-20:00]
-30s Elevated Pigeon / leg
-45s Couch Stretch / leg
-45s Frog Stretch
-45s Seated Biceps Stretch
Wednesday
[12:00 Clock]
Choice Gymnastics Practice
+
[12:00 Clock]
Find Heavy Power Clean
+
“Fast Singles”
AMRAP 10:00
-5 Power Clean 185/125lb
-15 Wall Ball 20/14lb, 10/9ft
*compare to 3.21.25
Thursday
QOD: What’s your favorite way to spend a snow day?
Every 5:00 x 10 Sets:
Odd Sets: 4:00 of Choice Cyclical
Even Sets: Complete the following
*set 2: EMOM 4:00: 40s Alt DB Curl & Press
*set 4: EMOM 4:00: 40s Russian KB Swings
*set 6: EMOM 4:00: 40s Russian Twists
*set 8: EMOM 4:00: 40s Banded Hip Thrust
*set 10: EMOM 4:00: 40s Sandbag Bear Hug Carry
(compare to 2.6.25)
Decreasing Cadence Breath Work
Friday
[0:00-10:00]
AMRAP @ Warm-Up Pace
-8/8 KB Bent Over Row 53/35lb
-8 No Touch Shuttle Run (2x25ft)
-1,1…2,2…3,3… Turkish Get-Up 53/35lb
…
[12:00-22:00]
AMRAP @ Warm-Up Pace
-15s Chin-over-Bar Hold
-8 KB Back Rack Good Morning 53/35lb
-50ft Bear Crawl
-4 Box Jump Over, Step Down 24/20″
…
[24:00-34:00]
Choice Skill Practice
+
“Your Move”
8 Rounds for Time (15:00 Cap)
-8/6 Chest-to-Bar
-6 Burpee Box Get Over 24/20″
*Rx+ 4 Bar Muscle-Up
*compare to 4.25.25
+
Seated External Rotation (3 x 8/8)
Saturday
A. Every 3:00 x 3 Sets:
-4 Shuttle Run (2x25ft=1)
-4 PC + PJ*
*build each set: 70-75-80%
(round each for even jumps)
B. Back Squat (5 x 3)
*start at RPE 7, end RPE 8.5 (all working sets)
C. Deadstop Deadlift (5 x 3)
*start at RPE 7, end RPE 8.5 (all working sets)
*after each set, perform 1-3 sHSPU & 8-12 Crossovers
+
“Iron Cross”
AMRAP 12:00
3, 6, 9, 12…
-Strict HSPU
-Deadlifts 275/185lb
*30 crossovers after each round
+
5 Sets: for Load
-5 Single Arm Lat Pull Down / side
-8 Alternating DB Bench Press*
*hold in lockout, lowering one side at a time
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.