Monday
“Ricky Bobby”
For Time (20:00 Cap)
1 → 5
-Run Laps (150m)
-Burpee Pull-Ups
-Kettlebell Complexes* 70/53’s
*1 rep = hang cluster + thruster + push press
(sub db’s as needed)
+
[Accessory: For Quality]
EMOM 4:00: 30s PVC Step-Over @ 24/20″
EMOM 4:00: 15s/15s Banded B-Stance Hip Thrust
EMOM 4:00: 15s/15s Star Side Plank
EMOM 4:00: 30s Banded Hamstring Curls
EMOM 4:00: 30s Sorenson Hold*
*Rx+ single leg 15s/15s
Tuesday
Every 1:00 x 10 Sets:
-1 Snatch; start light, end heavy
+
[10:00 Clock]
“Timber” – Max Unbroken Toes-to-Bar
*in remainder collect reps in small sets for quality
+
“The Blade”
10:00 Max AirBike Calories
*compare to 10.15.24
+
Rounds, in Remainder
-20s Wrist Stretch
-30s Couch Stretch / side
-45s Overhead Opener
-30s Seated Biceps Stretch
-45s Frog Stretch
Wednesday
A1. DB Lateral Raise (3 x 8-12)
A2. Band Pull Apart (3 x 10-12)
B1. Inchworms (3 x 5)
B2. Cossack Squats (3 x 6)
C1. 8 RDL + 4 Press (3 Sets) 20/15kg
C2. Couch Stretch (3 x 30s / side)
D. Every 2:00 x 6 Sets:
-3 Front Squat; 3s lower
*start moderate, end heavy
*start set one by 18min mark of class
+
“Hulk Hogan”
3 Rounds for Time
-9 Push-Ups; on Dumbbells
-6 Devil’s Press 50/35’s
-9 DB Thrusters 50/35’s
-18/15 Calorie Row
*compare to 10.16.24
Thursday
Move Through; Quality Focused
4 Rounds
-10 Banded Good Morning; 3s lower
-10 DB Pec Fly; 3s lower
+
8 Rounds
-250m Row (or) 0.3mi AirBike
-3 Strict Pull-Ups*
*weight or assist to make challenging
+
4 Rounds
-20 Alt DB Hammer Curls
-20 Banded Tricep Extensions
…
easy choice cyclical until 55min mark of class
Decreasing Cadence Breath Work
Friday
[10:00 Clock]
-6 Push-Up to Down-Dog
-15s PNF Elevated Cat
-6/6 KB Windmill
-15s Supinated Dead Hang
-12 Hip 90-90’s
-12 BB Back Rack Rotations
-6/6 Single Leg Hip Thrust; Off Bench
+
“The Other Total”
For Total Load [40:00 Clock]
(i) Max Clean
(ii) Max Overhead Squat
(iii) Max Bench Press
+
5:00 Cyclical @ Recovery Pace
*row, bike, ski, walk
Saturday
A. Every 3:00 x 5 Sets:
-60 Double Unders (:45 Cap)
-2 Hang Cleans + 2 Front Squats + 2 Jerk
B. Every 2:00 x 5 Sets:
-3 Hang Power Clean + 3 Push Press; RPE 7-8
C. RDL (3 x 8-10)
*use ending weight from “B”
+
“Fitty”
For Time
-50 Chest-to-Bar
-50 DB Squat Snatch 50/35lb
-50 GHD Sit-Ups
-50 Box Jump Overs 24/20″
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.