Monday
Every 2:00 x 10 Sets:
1) Hanging Gymnastics Accumulation*
2) 8-12 Parallette Push-Ups @ 1:00 Mark**
*pick a variation you can do consistently and perform it in small, highly repeatable sets for the duration of the interval (e.g. 2-3 pull-ups, rest 10-15s, repeat)
**elevate hands to make easier, elevate feet to make harder
“Painagonia”
AMRAP 14:00
[Alternate Full Rounds with a Partner]
-10/7 Calorie AirBike; do not reset
-3 Devil’s Press 50/35’s
Tuesday
Every 3:30 x 3 Sets:
-6 Dual KB Front Squat; heavy
-12 Goblet Step Back Lunge
-Max Wall Balls, Until 1:30 Mark
+
“It’s a Movement!”
AMRAP 20:00
-80/70 Calorie Row (cap @ 6:00 mark)
-80 Medball Ground-to-Overhead 20/14lb
-80 AbMat Sit-Ups
-80 Kettlebell Swing 53/35lb
-80 Line-Facing Burpee; Anyhow
Wednesday
Every 2:00 x 17 Sets:
*sets 1-5:
-6 Touch-N-Go DB Snatch; heavy
-6 Snatch Grip Push Press; empty bar
*sets 7-11:
-4 Touch-N-Go Power Snatch
*sets 13-17:
-3 Snatch Pulls 103-110%
*reset b/t each rep, keep hands on bar
+
AMRAP 8:00 for Quality
-8 DB Lateral Raise
-16 DB Hammer Curls
-24 Banded Tricep Extensions
Thursday
EMOM 10:00
1) 6-8 DB Bench Press
2) 5-7 KB 3pt Row* / side
*Prop on Bar in Rack
+
Every 2:30 x 4 Sets:
3-5 Box Jumps; tough height
8-12 DB Hip Thrust; moderate
20-30s KB Weighted Wall Sit
+
“Purgatory”
For Time (18:00 Cap)
6/5 Mile Echo Bike
(switch in 0.5mi increments with a partner)
*during your rest, complete…
-10 KB Plank Pullthrough 35/26lb
-5 Burpee Over Parallette
Friday
“Open Workout 16.1”
AMRAP 20:00
-25ft Overhead Walking Lunges 95/65lbs
-8 Bar-Facing Burpees
-25ft Overhead Walking Lunges 95/65lbs
-8 Chest-to-Bar Pull-Ups
+
[8:00 Clock]
-30s Glute Med Stretch / side
-30s Foam Roll Lats / side
-30s Seal Stretch
-30s Seated Biceps Stretch
Saturday
“Matchstick”
[0:00-10:00] Score 1
-1 Mile AirBike
-Remainder: Find Heavy Complex
Clean + Hang Clean + Jerk
…
[At 10:00] Score 2
For Time
-27 Deadlift 255/175lb
-21/15 Calorie AirBike
-15 Lateral Burpee Over Bar
-9 Clean & Jerk 255/175lb
*scale to 20/15lb less than your heaviest complex
+
[20:00 Clock] extra credit
-8 Dual KB Z-Press; RPE 6-7
-8 Strict TTB
-8 GHD Hip Extension; Hugging DB
-8/8 Torso Twist; Medball + Band
-3-6 Staggered Grip Pull-Up on Climbing Rope*
*alternate top hand each round
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.