Monday
Every 3:00 x 5 Sets:
-3 Front Squat*
-3 Strict Pull-Ups**
*building
**weight or assist
+
“Robert Evans”
For Time // 21-15-9
-Squat Cleans 135/95lb
-Handstand Push-Ups
*15 Minute Cap
*scale HSPU to KB STO
*Rx+ = Strict HSPU
*compare to 11.11.24
Tuesday
2 Rounds; Conversational
-2:00 Row
-2:00 AirBike
+
“Laundry Day”
2 Rounds
(1:30 On, 1:30 Off)
…
15/12 Calorie Row
Max KB High Pull 53/35lb
…
12/9 Calorie AirBike
Max Rope Climbs 12ft
…
15/12 Calorie Row
Max Lunging Wall Ball 20/14lb
…
12/9 Calorie AirBike
Max Burpee Over Parallette
*score is total of max reps
+
2 Rounds; Conversational
-2:00 Row
-2:00 AirBike
Wednesday
“Sweater Weather”
2 Sets: (rest 5:00 b/t)
AMRAP 15:00
Buy-In: 900m Run
-8 Toes-to-Bar
-6 Length DB Goblet Carry* (25ft) 70/50lb
-8 DB Hang Clean & Jerk (4+4) 70/50lb
-3 Wall Walk**
(score is rounds + reps of inside work)
*Rx+ = 3 Length HSW
**Rx+ = 3 Parallette HSPU 10/6″
(compare to 11.5.24)
Thursday
Every 2:30 x 6 Sets:
-10 Banded Russian KB Swings; heavy
-5 Box* Clear Over
*pick an object or box of a tough height
+
“Squilliam Fancyson”
AMRAP 18:00
-8 Push-Up + Alternating Toe-Touch
-18 Step-Ups 24/20″
-8 Ring Row; Feet Past Anchor Point
-18 KB Swings* 53/35lb
*Rx = bell above brow
*compare to 11.15.23
Friday
EMOM 10:00: 2 Hang Squat Clean
*start light, end moderate (RPE 7/10)
+
EMOM 10:00: 3 Touch-N-Go Push Press
*start light, end moderate (RPE 7/10)
+
“Strong Is Never Wrong”
For Time // 15-12-9
-Shoulder-to-Overhead 135/95lb
-Chest-to-Bar
-Dumbbell Squats 50/35’s
*Rx+ 70/50’s, 185/125lb
*15:00 Cap
*compare to 11.1.24
Saturday
Every 2:30 x 6 Sets:
-3 TnG Power Clean: to Heavy Set
-3 HSPU; a tough variation / deficit for you
*regular or parallette, kipping or deficit
+
“Awful Annie v2”
For Time (15:00 Cap)
80-60-40-20
-Double Unders
40-30-20-10
-GHD Sit-Ups
4-3-2-1
-Cleans 255/175lb
*scale to 80%
+
3 Rounds @ 70-80% Effort
-2:00 Row
-1:00 Burpee Box Step-Ups
-2:00 AirBike
-1:00 Burpee Pull-Ups
*keep it methodical / highly-repeatable
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.