Monday
Every 3:00 x 4 Sets:
-2 Front Squat; 83-86%
-Max Back Squat, Until 35s Mark
+
6 Sets; for Quality
(Alternate with a Partner)
-450/400m Row
-4 Hang Squat Clean
*moderately-heavy loading
*target range: 68-72% of clean
+
“Switch 2”
AMRAP 8:00 (Partners)
-Toes-to-Bar
-Calorie Row
(Switch as Desired)
Tuesday
“Kisses & Hugs”
6 Sets: (2:30 On, 1:30 Off)
…
Odd Sets: “X”
-6 Single Arm Devil’s Press 50/35lb
-24ft DB Overhead Walking Lunge 50/35lb
…
Even Sets: “O”
-11/8 Calorie Echo
-33 Double Unders*
*Rx+ = heavy or drag
+
EMOM 8:00
1) 8/8 External Rotations; Off Knee
2) 45s T-Spine Opener; Using Foam Roller
Wednesday
Every 2:00 x 8 Sets:
-5 Deadstop Deadlift
*start light-moderate
*end heavy but submaximal
+
“Child’s Play”
5 Rounds for Time (15:00 Cap)
-10 Strict Press 95/65lb
-15 Bar-Facing Burpee
-20 Front Squat 95/65lb
Thursday
QOD: What’s a Movement You Secretly Love That Everyone Else Hates?
AMRAP 7:00 @ Quality-Focused Pace
-22 Row Calories
-18 Cossack Squats
-14 Goblet Step-Over 53/35lb, 20″
…
AMRAP 7:00 @ Quality-Focused Pace
-20 Echo Calories
-15 Barbell Hip Thrust 95/65lb
-10 Barbell Rollout
…
AMRAP 7:00 @ Quality-Focused Pace
-22 Row Calories
-18ft Miniband Monster Walk / way
-14 KB Swings 53/35lb
…
AMRAP 7:00 @ Quality-Focused Pace
-20 Echo Calories
-15 Bicep Curls; empty bar
-10 Inchworms
Friday
Every 0:40 x 12 Sets:
1) PNF Elevated Cat
2) Down-Dog to Planche Plank
3) CTB Box Drill; 1 or 2 Feet
+
“Pontist”
AMRAP 15:00
-10/7 Chest-to-Bar
-7 No-Touch Shuttle Run (24ft=1)
-20 AbMat Sit-Up
-7 No-Touch Shuttle Run (24ft=1)
*Rx+ = Bar Muscle-Up
+
4 Rounds (24:00)
3:00 Echo; Easy
3:00 AMRAP for Quality
-10 Banded Face Pulls
-5/5 Hip Airplanes; Rig-Supported
-10 Tib Raise; Back-to-Wall
-5/5 Clamshell Raise
*pick up where you left off
Saturday
A. Every 3:00 x 5 Sets:
Clean + Jerk + Jerk; Build to Heavy
-3 Strict Pull-Ups; weight to make challenging
+
B. “Splinter”
For Max Reps
[0:00-3:00]
-20 Front Squat 185/125lb*
-Max BBJO 24/20″
[5:00-8:00]
-20 BBJO 24/20″
-Max Front Squat 185/125lb*
*or 65% of Front Squat; whichever is less
*squats are from the floor
+
C. Erg Power
12 Sets: (20s On, 20s Off)
Row Calories
…
rest 5:00
…
12 Sets: (20s On, 20s Off)
Echo Calories
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.