Monday
Every 2:00 x 8 Sets:
1) Toes-to-Bar Accumulation*
2) 8-15 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
**elevate hands to make easier, elevate feet to make harder
+
“Clamber” (8:00 Cap)
For Time // 2-4-6-8
-Wall Walk
-Rope Climb 12ft
+
8:00 Row @ Easy Pace
Tuesday
Every 1:30 x 12 Sets:
1) 20s Max Sandbag Bearhug Squats
2) 20s AirBike @ Strong Effort
3) 20s Max KB Farmer’s Lunge
*sets 1-3 are additional warm-up*
+
“Edamame”
AMRAP 24:00
(Partner: Alternate Full Rounds)
-14 Wall Ball 20/14lb
-14 DB Hang Snatch 50/35lb
-14/11 AirBike Calories
*during your rest carry sandbag 50ft
*any weight carried however you want
Wednesday
[10:00 Clock]
-4 Shuttle Runs (50ft)
-25ft Toy Soldiers
-25ft Bear Crawl
-4-8 Upright Row
-4 Jumping Good Morning
-8 Back Rack Rotations
*use the same bar throughout
+
Every 1:30 x 12 Sets:
*sets 1-6:
1 Power Clean + 1 Hang Power Clean
*sets 7-12:
2 Deadlift
(for both parts, start light-moderate, end heavy)
+
“Laffy Taffy”
3 Rounds for Time (9:00 Cap)
-15 Deadlift 185/125lb
-15 Bar Hop
-15 V-Up
-15 Bar Hop
Thursday
EMOM 16:00
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+ is 1 Seated-to-Seated LLRC
+
“Roller-coaster Ride”
AMRAP 12:00 (with a Partner)
-6 DB Box Step Over 50/35’s, 20/20″
-12 American KB Swing 53/35lb
*partner rows for max calories
(2 scores: rounds & total calories)
+
[Alternate Full Rounds with a Partner]
AMRAP @ Quality-Focused Pace; Remainder of Class
-10/10 Mini Band Hip Abduction; Side-Lying
-8-10 Mini Band Supine Glute Bridge
-8-10 Straight Leg Dead Bugs
-8-10 Banded Cat Cow
*partner rides rower at flush pace during rest
Friday
Every 1:45 x 10 Sets: (5 Each)
1) X Overhead Squat – from the floor
*reps descent, reps climb: 10-8-6-4-2
*start light, end mod-heavy
2) 12-15 Banded Hip Thrust
*tough tension for all sets
+
“Quarterfinals Event 1”
For Time (12:00 Cap)
-10 Shuttle Run (2x25ft)
-20 Overhead Squat 115/80lb
-30 Burpee over Bar
-Rest 60s-
-30 Burpee over Bar
-20 Overhead Squat 115/80lb
-10 Shuttle Run (2x25ft)
Saturday
“Quarterfinals Event 4”
For Time (20:00 Cap)
-1000m Row
-30 Clean & Jerk 135/95lb
-1000m Row
-30 Strict HSPU
(and/or)
“Quarterfinals Event 3”
For Time (12:00 Cap)
3 Rounds
-50 Double Unders
-10 Deadlift 225/155lb
2 Rounds
-50 Double Unders
-10 Deadlift 275/185lb
1 Round
-50 Double Unders
-10 Deadlift 315/225lb
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.