Monday
Every 1:30 x 10 Sets
1) 5 Barbell Bent Over Row; heavy
2) 15s Max Power Clean; same load
+
“Arm Farm”
5 Rounds for Time
-5 Push-Pull Complexes*
-10 DB Hang Power Clean 50/35’s
*1 Complex = 2 Push-Ups + 1 Burpee Pull-Up
(compare to 12.2.24)
Tuesday
Back Squat (10,8,6,4,2)
*go every 2:30
*start light, end heavy
+
“Ppopgi”
For Time (22:00 Cap)
2 Rounds
-75 Double Unders
-25 Wall Ball 20/14lb, 10/9ft
(Rest 1:00)
2 Rounds
-25 Medball Step-Up 20/14lb, 24/20″
-25 Wall Ball 20/14lb, 10/9ft
(Rest 1:00)
2 Rounds
-75 Double Unders
-25 Medball Step-Up 20/14lb, 24/20″
*compare to 12.3.24
Wednesday
[13:00 Clock]
Choice Inversion Practice
…
[13:00 Clock]
Unfatigued Pulling Strength
*pick 1-2 options: (listed easy to expert)
-Neutral Grip Lat Pull Down
-Clock Grip Hang
-Hand-over-Hand Sled Pull
-Rope Climb
-Clock Grip Pull-Ups
-Pegboard
-Legless Rope Climb
-Strict Muscle-Ups
-Legless Pegboard
+
3 Sets: (rest 3:00 b/t)
AMRAP 3:00
-15/12 Calorie AirBike
-9 American KB Swings 70/53lb
-3 Rope Climbs
*pick up where you left off each set
*compare to 12.4.24
Thursday
2 Continuous Rounds
-2:00 Row
-2:00 Bike
*round one: smooth pace
*round two: moderate pace
+
“Monogamy”
2 Rounds
-2:00 Max KB Overhead Step Back Lunge 35/26lb
-Rest 1:00-
-2:00 Max Wall Walk
-Rest 1:00-
-2:00 Max Toes-to-Bar
-Rest 1:00-
*must complete 10/7 Calories on any erg during rest
*score is total reps (ergs not scored)
*Rx+ = 53/35lb, 12ft Handstand Walk
*compare to 12.26.24
Friday
[0:00-15:00]
-20/15 Calorie Erg; cruise
-10 Push-Up to Down-Dog
-5 Pendlay Rows; start light & build
-30s Dead Hang
…
[15:00-30:00]
-20/15 Calorie Erg; cruise
-10 Ring Rows @ Tough Angle
-60s Choice Jump Rope Practice
-3 Power Cleans; start light & build
+
Every 1:30 x 10 Sets: (5 Each)
1) 5 Bench Press; RPE 5 → 8.5
2) 5 Supinated Strict Pull-Up; RPE 5 → 8.5
*flip flop with a partner
*compare to 12.6.24
Saturday
EMOM 12:00: 1 Power Snatch; heavy
+
Every 2:00 x 6 Sets: 3 Deadlift; RPE 8-8.5
+
“Michael Klump”
For Time (15:00 Cap)
-10 Sandbag Bear Hug Carries (2x25ft=1) 150/100lb
-1000m Row
-10 Handstand Walks (2x12ft Unbroken)
*scale 1 HSW rep to 6 unbroken handstand-to-plate against wall
+
For Total Reps
(Rest 2:00 b/t each)
AMRAP 2:00: sHSPU*
AMRAP 2:00: DB Bench Press**
AMRAP 2:00: Wall Walks
AMRAP 2:00: Wall Balls 20/14lb, 10/9ft
*perform to AbMat if Rep Max is less than 5
**pick a weight you could perform 12-15 Reps in a max set
**during each rest time perform 8-10 Seated DB External Rotations / arm
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.