Monday
Every 2:00 x 6 Sets:
-X Back Squat*
*6,5,4,3,2,1
(end heavy, not maximal)
+
“Death Cab for Cutie”
AMRAP 16:00
-300m Run
-3…4…5… Back Squat
*use 70% of top single from strength
*compare to 9.23.24
Tuesday
Every 2:00 x 8 Sets:
*sets 1-4: 2 TnG Power Clean + 2 Push Jerk
*sets 5-8: 1 Power Clean + 1 Jerk
+
“Double Bogey”
For Time (15:00 Cap)
25-20-15-10-5
-American KB Swings 70/53lb
5-10-15-20-25
-Pull-Ups
*all sets must be executed in at least 5’s, or scale to ring rows
*compare to 9.24.24
Wednesday
Every 3:00 x 4 Sets:
-15/11 Calorie AirBike
-Max DB Farmer’s Lunge 50/35’s, Until 1:30 Mark
*every 10ft = 1 rep
+
Every 3:00 x 4 Sets:
-150m Run
-Max A-Jumps*, Until 1:30 Mark
*pick your stack height
+
Every 3:00 x 4 Sets:
-15 Thruster 95/65lb
-Max Bar-Facing Burpee, Until 1:30 Mark
*compare to 9.25.24
Thursday
“Pace Car”
Every 3:00 x 10 Sets:
-120m Row
-10 Russian KB Swings 53/35lb
-160m Run
*score is the difference (in seconds) between your fastest & slowest sets
(fastest = 2:02, slowest = 2:22, score = 20)
*absolute scores do not matter, consistency is rewarded
*compare to 11.4.22 & 9.19.24
Friday
EMOM 15: 1 Strict Press
*start moderate, build to RPE 8.5-9, then repeat that weight for remainder
+
“DB DT”
5 Rounds for Time
-12 Deadlift 50/35’s
-9 Hang Power Clean 50/35’s
-6 Shoulder-to-Overhead 50/35’s
*compare to 12.1.23 & 9.20.24
+
3 Rounds for Quality
-12 Seated External Rotations / arm
-20s Side Plank / side
Saturday
[20:00 Clock]
Find Heavy Complex
-Deadlift + Clean + Hang Clean + Jerk
+
“Hinge Party”
AMRAP 15:00
-12/9 Calorie Row
-6/6 KB Snatches (6+6) 53/35lb
-12 GHD Sit-Up
*every 3min, do 3 Sandbag Over-the-Shoulder 150/100lb
[At 0,3,6 9,12:00]
+
6 or 8 Rounds for Quality
-2-5 L-Sit Pull-Ups (scale = tucked)
-4x25ft Sandbag Carry; on shoulder* 200/150lb
*alternate which shoulder / round
-4x25ft KB Carry 70/53lb (L)
-4x25ft KB Carry 70/53lb (R)
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.