Monday
AMRAP 6:00
6-8 Rig-Assisted Sissy Squat
12-14 Glute Bridge March
6-8 Rig-Assisted Cossack Squat
8-10 Banded Reverse Squats
+
Every 3:00 x 4 Sets:
2 Front Squat; 83-88%
3-4 Back Squat; same load
+
“Fall Goliath”
3 Sets: (2:30 On, 2:30 Off)
11/8 Calorie Echo
8 Hang Clean & Jerk 115/85lb
11/8 Calorie Echo
Max Shoulder-to-Overhead 115/85lb
*score is lowest rep round
Tuesday
4 Sets: (0:30 On, 1:30 Off)
-4-6 Dual KB Press*
-Max Gorilla Rows; same load
*all at challenging load
+
4 Sets: (0:30 On, 1:30 Off)
-Max BB Step Back Lunge
*all at challenging load
+
“Dog Pound”
AMRAP 16:00
24ft KB Goblet Lunge 70/53lb
150m Run
24ft KB Goblet Lunge 70/53lb
15 Burpee Pull-Up
*scale 1: 8 Burpee Pull-Up / Rd
*scale 2: 8 Burpee + 15 Ring Row
(unscored, move well)
Wednesday
[0:00-5:00]
8 PVC Behind-the-Back Raise
8 Good Morning; Hugging Plate
8 PVC Overhead Squat
50ft Plate Overhead Carry
…
[7:00-12:00]
3-Position Power Snatch; empty bar
3 Overhead Squats; empty bar
6s Snatch Pull Overcoming Iso @ Mid-Thigh
+
Every 1:40 x 8 Sets:
Snatch Pull + Snatch Pull + Snatch
*reset on floor b/t reps
*leave hands on the bar
+
“Partner Rowing Randy”
8 Rounds for Time (18:00 Cap)
[Alternate Full Rounds]
-15 Power Snatch 75/55lb
-15/13 Calorie Row
Thursday
“John Henry”
[Team of 3]
*working person rotates every 40s*
3 Rounds for Time (42:00 Cap)
60 Wall Ball 20/14lb, 10/9ft
50 Box Jump 20″/20″
40 Calorie Echo Bike
30 Toes-to-Rings
20 Rope Climb 12ft
Friday
Every 2:30 x 15 Sets:
*sets 1-3:
150m Run
3 Clean & Jerk
*sets 5-7:
150m Run
2 Clean & Jerk
*sets 9-11:
150m Run
1 Clean & Jerk
*sets 13-15:
150m Run
3 Clean Pulls; 103-106%
Saturday
Every 1:30 x 7 Sets:
3 Band-Resisted Front Squat
*55-60% + moderate band tension
*stand up every rep AFAP
+
“Phonebooth Hero”
AMRAP 15:00
3 Rounds
-12 Toes-to-Bar
-9 Single DB Thruster 50/35lb
-6 Burpee to Bar Touch
3 Rounds
-12 Chest-to-Bar
-9 Dual DB Thruster 50/35’s
-6 Burpee Box Jump Over 24/20″
+
15:00 Echo Bike @ Comfortable Pace
*At 0,6,12:00 complete: 8/8 Seated External Rotations
*At 3,9,15:00 complete: 5/5 Rig-Assisted Hip Airplanes
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.