Monday
Every 2:00 x 8 Sets
*sets 1-4: 2 Front Squats
*sets 5-8: 2 Back Squats
(start moderate & build slightly every set, ending heavy)
+
“Switch, Like Nintendo”
8 x 1:15 Rounds (Continuous)
For Combined Max Reps (Partner)
(i) Toes-to-Bar
(ii) AirBike Calories
*each time you switch: 5 shuttle runs (24ft)
(including the start of the workout)
Tuesday
4 Sets: (rest 1:00 b/t)
*odd sets:
AMRAP 2:00: Alternating Turkish Get-Ups
*even sets:
Every 30s x 4: 3-5 Dual DB Strict Press
+
“Under the Bridge”
6 Rounds for Time (3 Each)
-50ft KB Goblet Lunge 53/35lb
-500/450m Row
-50ft KB Goblet Lunge 53/35lb
*if during any set you row < 2:00/2:08,
reduce distance to 400/375m AND
reduce KB Load for Remaining Sets
Wednesday
[16:00 Clock]
Hanging Gymnastics Practice
*At 4,8,12,16:00 complete…
-6 Deadlifts; start light, end at wko wt
+
“Mirror Mirror”
AMRAP 6:00
-90 Double Under
-6 Deadlift 335/215lb
-3 Rope Climbs 12ft
(rest 1:00)
For Time (6:00 Cap)
*match score from part 1
*compare to 1.21.25
Thursday
Every 4:00 x 6 Sets:
1) 500/450m Row
2) 0.8/0.7mi AirBike
3) 20 No-Touch Shuttle Runs (65ft)
*cap of 3min per interval
+
A. Zercher Good Morning (4 x 8)
*empty bar, for depth
B. Inverted Row (4 x 6-12)
*elevate feet if 12 is easy
C1. Banded Face Pull (4 x 12)
*2s pull, 2s return
C2. Pallof Press (4 x 8/8)
*2s press, 2s return
D. Tabata Leg Raises; over KB
*compare to 2.13.25
Friday
Every 1:30 x 9 Sets:
1) 3 Snatch
2) 2 Snatch
3) 1 Snatch
*build relative weight each wave
*end at tough single on final wave
+
“Isabel with a Spin”
4 Rounds
(2:00 On, 2:00 Off)
-17/14 Calorie AirBike
-Max Snatch 135/95lb
*or until 30 reps are completed
*compare to 3.28.25
Saturday
Every 3:00 x 8 Sets:
(all mvmts: start moderate, end tough)
*sets 1-4:
-4 Touch-N-Go Hang Power Clean
-8/8 Single DB Shoulder-to-Overhead
*sets 5-8:
-3 TnG Deadlift
-5 Parallel Dip
+
“Intervals⁴”
Every 4:00 x 4 Sets:
-7/5 BMU
-14 Calorie Row
-14 Deadlift 225/155lb
-7/5 BBJO 30″/30″
*reverse order each interval*
*score is combined time
*cap of 3:00 / interval
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.