Monday
Every 3:00 x 5 Sets:
-5 Overhead Squat*
-5 Strict Pull-Ups**
*build – but start & end form-focused
**weight or assist
+
“Total BS”
5 Rounds (1:30 On, 1:30 Off)
-10 DB Box Step-Over 20″ – 70/50lb
-50 Double Unders
-Max Back Squats* 185/125lb
*score total total bs
*compare to 10.28.24
Tuesday
[15:00 Clock]
Choice Skill Work
*handstand drills
*hspu practice
*rope climb drills
*modified pegboards
+
“Midline Mayday”
(Partner Workout)
AMRAP 23:00
-20/16 Calorie Row
-16/13 Toes-to-Bar
-20/16 Calorie Row
-30 Alternating V-Up
-20/16 Calorie Row
-20 AbMat Sit-Up
*switch after two mvmts
Wednesday
Every 3:00 x 5 Sets:
-6 Overhead Reverse Lunge
*start light, end moderate
-6 Dips**
*athlete’s choice: make challenging
+
“Better Than A BBL”
AMRAP 9:00
-12 Front Rack Forward Lunges 95/65lb
-15 Russian KB Swings 70/53lb
-18 Wall Ball 20/14lb, 10/9ft
*compare to 5.24.24
Thursday
Every 3:00 x 8 Sets:
…
*sets 1-4:
4-5 Pendlay Row
6-8 RDL; same load as rows
50-100ft Dual KB Front Rack Carry
…
*sets 5-8:
4-6 Strict Pull-Up
8-10 Gorilla Rows
50-100ft Dual KB Front Rack Carry
+
5 Rounds (x15: 30s On, 15s Off)
1) Sandbag Bearhug Carry
2) Calorie AirBike
3) Dual KB Push Press
Friday
[0:00-13:00]
Movement Exploration / Play
*unexhaustive list:
-Yoke Carries / Holds
-Led Sled / Hack Squat
-SkiErg Intervals
-Bar Pullovers
-Axle Bar Deadlift / Clean
-Shorty Bar Clean / Snatch
-Parallette Push-Ups / Shoot-throughs
-Parallette Tuck Hold / L-Sit
-GHD Sit-Up / Hip Extensions / Glute Ham Raises
-Lat Pull Down Variations
[16:00-28:00]
Power Clean: Find Heavy Triple
*all 3 reps must be completed in 30s
+
“Kronos“
3 Sets:
AMRAP 3:00
-3 Power Clean 155/105lb
-3 Burpee over Bar
*recovery 3min b/t each on echo
*goal is start conservative & improve score
*only final set score will count
Saturday
Back Squat: Build to Tough Triple
*15min cap
+
“Big Fish, Little Pond”
AMRAP 15:00
-3…6…9… Back Squat 225/155lb
*after each set: 30/25 Calorie Row
+
3 Rounds for Quality
-40% of Max CTB (or) Muscle-Up*
-40ft HSW**
-40 GHD
-40ft HSW**
*bar, ring or combination
**scale to 2min of attempts
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.