Monday
Every 1:30 x 10 Sets:
-1 Front Squat; start light, end heavy
+
8 Sets: (2:00 On, 0:30 Off)
*odd sets: AMRAP
-8 Wall Ball 20/14lb, 10/9ft
-4 Chest-to-Bar**
**Rx+ move to 3 BMU for sets 5 & 7
…
*even sets: Recovery
Echo Bike @ Easy Pace
Tuesday
Every 4:00 x 8 Sets:
…
*sets 1-4:
“Possessive”
AMRAP 2:00
-3 Devil’s Press 50/35’s
-3 Farmer’s Carry 24ft 50/35’s
(moderately tough pace, unscored)
…
*sets 5-8:
500m Row
(RPE 4-5-7-10 by set)
(record final set as “log boom”)
Wednesday
Every 2:00 x 7 Sets:
-2 Hang Clean + 2 Push Jerk
*build to tough set (RPE 8.5-9)
+
Every 8 Minutes x 3 Sets:
“Height”
1) AMRAP 6:00
Buy-In: 50 AbMat Sit-Ups
-6 Shoulder-to-Overhead 115/85lb
-6 Shuttle Run (25ft=1)
“Width”
2) AMRAP 6:00
Buy-In: 40 Toes-to-Rings
-6 Shoulder-to-Overhead 115/85lb
-6 Shuttle Run (25ft=1)
“Depth”
3) AMRAP 6:00
Buy-In: 30 V-Ups
-6 Shoulder-to-Overhead 115/85lb
-6 Shuttle Run (25ft=1)
*cap or 3min for each buy-in
*score is combined reps of STO & SR
*compare to 3.18.25
Thursday
8 Rounds
(2:00 On, 1:00 Off)
1) AirBike @ Nasal Cap
2) AMRAP: 7 Push-Up, 9 Ring Row, 11 Air Squat, 13 Double Under
*score is total reps
*compare to 3.13.25
+
[18:00 Clock]
-8/8 Seated External Rotations; 2.5-5lb
-3-6 Glute Ham Raise / 8-10 Hip Extension
-20s Side Plank / side
-15 Tib-Raise; Back-to-Wall
-8/8 Pallof Press
-10-12 Banded Lat Row; 3s return
Friday
AMRAP 15:00 @ High Quality, Low Fatigue
-5-7 Meadows Row / side; heavy
-3-4 Wall Walks*
-8-12 RDLs; same load
-1-2 Rope Climb**
*Rx+ = 12ft HSW Lengths
**Rx+ = Legless for rep 1
+
“Chopped 18.1”
AMRAP 15:00
-8 Toes-to-Bar
-10 DB Hang Clean & Jerk (5+5) 50/35lb
-14/12 Calorie Row
Saturday
A. [20:00 Clock]
Find Heavy Unbroken Complex
-2 Power Cleans + 3 Front Squats
+
B. “Popcorn”
AMRAP 12:00
9…12…15…
-Shoulder-to-Overhead 95/65lb
5…10…15…
-Box Jump Overs 24/20″
+
C. Accumulate; as you see fit
-100 GHD Sit-Up
-50 Strict Pull-Up
-25 KB Windmill / arm; moderate
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.