Monday
Every 2:00 x 6 Sets:
-2 Power Clean*
-Inversion Handstand Skill; Remainder
*as prep work, build to workout weight
+
“Offside”
4 Sets: (2:00 On, 3:00 Off)
*odd sets: AMRAP
-2 Clean 205/145lb
-4 Box Jump 30/24″
*even sets: AMRAP
-16 Toes-to-Rings
-4 Wall Walk
(walking shuttles during rest)
Tuesday
Every 3:30 x 3 Sets:
-6 Back Squats; moderately heavy
-10 Dual KB Walking Lunge; moderate
-14 Jumping Air Squats; Low Clearance
+
“Burnt Ends”
For Time (12:00 Cap)
-30 KB Hang Clean & Jerk* 53/35lb
-30 Shuttle Run (25ft)
-30 Pull-Up**
-30 Row Calories
*sub DBs as needed
**Rx+ = first 10 reps are BMUs
*heat 1: perform 3min easy on bike once finished
*heat 2: perform 3min easy on bike before starting
Wednesday
[15:00 Clock]
-10 Banded Good Morning
-10s RKC Plank*
-10 Hip Extension from Saddle
-10s Mid-Thigh Snatch Pull Overcoming Iso*
*progressive ramp to max effort each round
-10 Band Pull Apart + Passthrough
+
Every 2:30 x 6 Sets:
-3 Touch-N-Go Power Snatch
-9 Banded Russian KB Swing
+
AMRAP 15:00 @ Quality-Focused Pace
-8-10 Band Pullover in Hollow Hold
-8/8 Torso Twist; Medball + Band
-10-30s Tuck Hold on Parallettes
-8/8 Seated External Rotation 2.5-5lb
Thursday
EMOM 12:00
1) 2 x 20ft Hand-over-Hand Sled Pull
2) 8-10 DB Bench Press
3) 2-4 Zombie Rope Climb*
4) 8-10 Dual KB Push Press
*Rx+ = 1 Seated-to-Seated LLRC
+
“Crimped”
Every 3:00 x 3 Sets:
-7/5 Calorie AirBike
-5 Dual KB Thrusters 53/35’s
-Max Dual KB Deadlift 53/35’s, Until 1:00 Mark
+
AMRAP 15:00
[Alternate Full Rounds with a Partner]
-10-15s Lunge Isometric / side
-5 Single Leg Hip Thrust / side
-10-20s Arch Body Hold
-12-15 KB Oblique Side Bend / side
*partner rides airbike at flush pace during rest
Friday
“Open Workout 26.2”
For Time (15:00 Cap)
80-foot DB Overhead Walking Lunge 50/35lb
20 Alternating DB Snatches
20 Pull-Ups
…
80-foot DB Overhead Walking Lunge
20 Alternating DB Snatches
20 Chest-to-Bar Pull-Ups
…
80-foot DB Overhead Walking Lunge
20 Alternating DB Snatches
20 Ring Muscle-Ups
Saturday
A. Every 2:00 x 7 Sets:
-2 Front Squats @ 83-86%
-2x25ft HSW or Attempts Until 1:00 Mark
+
B. 3 Sets: (2:00 On, 2:00 Off)
-20/15 HSPU
-50 Double Under
-Max Squat Clean & Jerk 165/110lb
start @ moderate effort and improve reps each set
+
C. Every 5:00 x 2 Sets: 5 Deadlift 315/205lb*
5 Wall Walk
5 Deadlift 315/205lb**
5 Wall Walk
*perform no-touch shuttle runs during rest period
*perform each @ moderately tough effort
**scale to 68-70%
+
D. For Time // 21-15-9
-Row Cals
-Bar-Facing Burpee
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.