Monday
Every 2:30 x 5 Sets: 3 Snatches
*start RPE 5, end RPE 8
+
“Plate Carrier”
5 Rounds for Time (14:00 Cap)
-15 Plate Ground to Overhead
-50ft Plate Overhead Lunge 25/15lb
-9 Burpee to Plate
*Rx+ = perform in plate carrier / weight vest
*compare to 11.28.23
Tuesday
Every 2:30 x 4 Sets:
-2 Front Squat + 4 Back Squat
*RPE 7.5-8.5 across
*rest ~10s b/t squat variations
+
“Nine Inch Nails”
AMRAP 9:00
-9 Squats* 95/65lb
-9/7 Pull-Up
*anyhow, from the floor
+
9:00 Row @ Comfortable Pace
Wednesday
(9:00am Class Only)
Every 3:00 x 3 Sets:
-40s Max DB Bench Press 50/35’s
+
“Death, Taxes & Burpees”
(Team of 3 Workout)
[At 0:00]
EMOM 9:00
1) 15/12 Calorie AirBike
2) Max Burpee Box Get Over 24/20″
3) Rest
…
[At 10:00]
EMOM 9:00
1) 12 Length Shuttle Run (25ft=1)
2) Max Burpee Bench Get Over
3) Rest
*each partner starts at a station and rotates through in order
*score is combined burpees
Thursday
(Closed)
[At Home Workout]
AMRAP 15:00
-42 Back Step Lunge
-30 Plank Up-Downs
-18 Russian Twists*
*1 rep: right + left touch
Friday
Every 12:00 x 3 Sets:
…
“Kilimanjaro”
For Time (9:00 Cap)
-8 Rope Climb 12ft
-16 KB Farmer’s Carry (25ft) 70/53’s
-32 AbMat Sit-Up
-64 Double Under
…
“Elbrus”
For Time (9:00 Cap)
-4-5-6-7-8 Dual DB Strict Press 50/35’s
*12 Dual DB Deadlift after each set
…
“Aconcagua”
For Time (9:00 Cap)
-8 Wall Walk
-16 V-Up’s
-32 Toes-to-Bar
-64 Double Under
Saturday
A. Every 4:00 x 4 Sets:
-10 BBJO 24/20″
-Max Front Squats* 185/125lb
*until the 60s mark of the interval
*from the floor
+
B. Rehearsal // Complete @ Wko Pace
-10 Line-Facing Burpee; Anyhow
-10 DB Snatch 50/35lb
-10 DB Goblet Lunge Steps 50/35lb
-10 Shuttle Run (2x25ft=1)
+
C. “Vin Petrol”
For Time
-50 Line-Facing Burpee; Anyhow
-50 DB Snatch 50/35lb
-50 DB Goblet Lunge Steps 50/35lb
-50 Shuttle Run (25ft)
+
D. AMRAP 15:00 @ Comfortable Pace
-250m Row
-Max Strict Pull-Ups
-250m Row
-Max Strict Parallel Dips
*for today, consider “max” to be your biggest repeatable set
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.