Monday
AMRAP 15:00 @ Quality-Focused Pace
-1 Rope Climb
(scale to half climb, rx+ is legless)
-2m Lateral Handstand Walk; On Wall
(scale to wall facing weights shift in half wall walk)
-3 Handstand Push-Up
(scale to pike push-up off box, rx+ parallette)
-4 Pistol Squats
(scale to box step down off high box)
+
“Spin Cycle”
For Time (15:00 Cap)
10-15-20-25-30 Calorie Echo Bike
*50 double under after each set
Tuesday
Every 3:30 x 3 Sets:
-4 Back Squat; heavy
-8 Goblet Lunge Steps; light-mod
-12 Wall Ball; athlete’s choice
-8 Goblet Lunge Steps; light-mod
+
“Like a Light”
3 Sets: (rest 3:00 b/t)
AMRAP 3:00
-12/10 Toes-to-Bar
-20 DB Shoulder-to-Overhead* 50/35lb
-15/12 Hand-Release Push-Up
-20/15 Row Calories
*sub KB as desired, 70/50lb is Rx+
Wednesday
[0:00-9:00]
-8-10 Front-Banded Passthrough
-8/8 Single Leg Adductor Rocks
-8-10 Hip 90-90’s
-6-12 Supinated Barbell Bent Row; empty bar
…
[10:00-19:00]
-8-10 Banded Overhead Squat
-4-6 Hip Power Snatch; empty bar
-6-10 Ring Rows
-8/8 Banded External Rotations; elbow-by-side
…
Every 1:30 x 8 Sets:
-2 Hang Power Snatch
*start light-moderate, end mod-heavy
+
“Gone in 60 Seconds”
3 Sets: (1:00 On, 1:00 Off)
-8 Deadlift 255/175lb*
-Max Burpee over Bar
*must scale if >70%
(target is 65-70%)
*score is total burpees
Thursday
Every 1:15 x 10 Sets:
1) 3-5 Strict Chin-Up*
2) 4-6 Dual KB Strict Press
*weight or assist as needed to RPE 8/10
+
“Bonnie & Clyde”
AMRAP 20:00 (Partners)
{Alternate Full Movements}
-8 Shuttle Run (2x25ft)
-8 KB Atomic Sit-Up 35/26lb
-15 AbMat Sit-Up
-0.3/0.25mi Echo Bike
-14/12 Push-Up to Alt Toe-Touch
+
Rounds for Quality; Remainder of Class
-8/8 Mini Band Hip Abduction; Side-Lying
-8 Mini Band Supine Glute Bridge
-15s Seal Stretch
-15s Arch Body Hold
Friday
Every 1:30 x 8 Sets:
-3-Position Squat Clean
*above knee, below knee, floor
*start moderate, end heavy
+
“96 Bitter Things”
For Time (15:00 Cap)
-96 Burpee Box Get Over 24/20″
*Every Minute (+0:00): 2 Front Squat
(use 85% of heaviest complex from strength)
*compare to 5.23.25
Saturday
A. 3 Sets: (rest 2:00 b/t)
*moderate pace – prioritize quality movement*
-8 Pistols; Band-Assist as Needed
-24 GHD Sit-Up
-3 Rope Climb 12-15ft
+
B. 3 Sets: (rest 2:00 b/t)
*moderately-tough pace*
-8 Dual DB Overhead Lunge Steps 50/35’s
-40 Double Unders
-8 Squat Snatch 115/85lb
+
C. AMRAP 6:00
-6 Deadlift 275/185lb
-6 Chest-to-Bar
…
Rest 1:00
…
2k Row @ 85% Effort
2 Mile Echo @ Flush Pace
5 Min Foam Roll Quads, Low Back, Lats
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.