Monday
Every 2:30 x 5 Sets:
-5 Overhead Squat
+
“2009 CFG E5”
3 Rounds for Time (12:00 Cap)
-30 Wall Ball 20/14lb, 10/9ft
-30 Squat Snatches 75/55lb
*scale snatches to empty bar unless you lifted more than 155/105 in strength
*compare to 9.25.23
+
x12: 20s On, 10s Off
1) Seated Banded Hamstring Curls
2) Back-to-Wall Tib Raise
Tuesday
Every 0:50 x 18 Sets:
1) 20s KB Gorilla Row
2) 50ft Backwards Sled Drag
3) 20s Burpee Broad Jump
4) 8/8 3pt DB Row
5) 5/5 Rotational Medball Slam
6) 20s GHD Sit-Up to Parallel*
*competitor’s rx: full reps
+
8:00 of Rope Climb Refinement
+
“Jack Bauer”
AMRAP 14:00
-2 Rope Climb 12ft
-2 x 24ft Burpee Broad Jump
-2 Rope Climb 12ft
-2 x 24ft KB Hang Lunge 35/26’s
*move to db’s as needed
Wednesday
[0:00-5:00]
-7/5 Calorie Bike or Row
-7 Supinated Scap Pull-Up
[5:00-10:00]
-7/5 Calorie Bike or Row
-7 Beat Kips
[10:00-15:00]
-7/5 Calorie Bike or Row
-5-7 Toes-to-Bar
[15:00-20:00]
-7/5 Calorie Bike or Row
-3-5 Strict Toes-to-Bar
[20:00-25:00]
-7/5 Calorie Bike or Row
-7 Push Jerk; empty bar
+
EMOM 21:00
1) 3 Push Jerk; from the rack
2) 4-6 V-Ups + 4-6 Dips
3) Bike or Row @ Cruise Pace
*Rx+ = 2 Complexes: TTR + RMU + Dip
Thursday
Every 2:00 x 6 Sets:
:00 | 3 Box Jumps; land high
:30 | 3-5 Back Squats; RPE 7-8
+
“17.1 Intervals”
8 Sets: (2:00 On, 0:30 Off)
…
Odd Sets:
AMRAP
-4 BBJO 24/20″
-8 DB Snatch 50/35lb
*score is lowest set
…
Even Sets:
50ft No-Touch Shuttle Runs
*moderate recovery pace
Friday
[0:00-7:00]
-25ft Bear Crawl
-20 Lateral Line Hops
-15 Scap Pull-Ups
-10 Russian KB Swings; moderate
-5 BB Good Morning 20/15kg
…
[8:00-15:00]
-6 American KB Swings; heavy
-8 Barbell RDL 115/85lb
-10 Ring Row
-12 Bench Press 20/15kg
…
[16:00-23:00]
-12 Bar Hops
-10 DB Power Snatch 50/35lb
-8 Front Squat 115/85lb
-6 Kipping Pull-Up
+
Every 2:30 x 4 Sets:
-4 Power Clean; drop & reset
*Building; RPE 6-7-8-9
+
“Freaky Friday”
For Time (10:00 Cap)
-10-8-6-4-2 Bench Press 185/115lb
-2-4-6-8-10 Strict Pull-Up
*compare to 12.13.24
Saturday
A. 4 Sets: (rest 2:00 b/t)
-3 Toes-to-Rings + 3 Ring Dips
-8 Step BB Overhead Walking Lunge*
*increase load each set: RPE 5-6-7-8
-Max Double Unders, Until 1:00 Mark
+
B. Overhead Squat (6,4,2 | 5,3,1)
*new set every 2:00
*wave 1 sets @ RPE 6-7-8
*wave 2 sets @ RPE 7-8-9
+
C. “Neurotic Asphyxiation”
4 Rounds for Max Reps
-1:00 AirBike Calories
-1:00 Toes-to-Bar
-1:00 Overhead Squat 115/85lb
-1:00 Rest
+
D. 8 Rounds (AirBike) extra credit
-1:00 @ Highest Repeatable Pace
-1:00 @ Max Recovery Pace
+
E. 4 Rounds (20:00) mandatory
-1:30 AirBike @ Flush Pace
-0:30 GHD Hip Extensions + 0:30 Sorenson Hold
-1:00 Couch Stretch / side
-0:30 Seated Banded Hamstring Curls
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.