Monday
Every 2:00 x 6 Sets:
-2 Snatch + 2 Snatch Pulls
*reset on floor b/t all
+
“Tug Boat” (Partners)
{Alternate Full Minutes of Work}
For Time (20:00 Cap)
66/55 Row Calories
55 Overhead Squat 95/65lb
…
66/55 Row Calories
60 Step Back Lunge
…
66/55 Row Calories
66 Front Squat
Tuesday
Strict Press (5 x 5)
*use tough, repeatable load (unscored)
*go every 2:15
+
“Sharing is Caring”
AMRAP 4:00
-16 Burpee Shuttle Run (16ft)
-8 Single Arm Devil’s Press 50/35lb
-4 Rope Climb 12ft / 6 Zombie Rope Climb
…
Rest 2:00
AMRAP 6:00
Rest 2:00
AMRAP 8:00
*for each, pick up where you left off
*score is total rounds & reps
Wednesday
“Yoshi”
AMRAP 8:00
Buy-In: 20 Burpee Box Get Over 24/20″
-20 Wall Ball 20/14lb, 10/9ft
-20 Medball Step Over 20/14lb
+
“Kamek”
AMRAP 8:00
Buy-In: 20 Cleans 155/105lb
-50 Crossover Single Unders
-15 Deadlift
+
[10:00 Clock]
-45s Seated Biceps Stretch
-45s Supine Hamstring Stretch / side
-45s Calf Stretch; Off Box / side
-45s Couch Stretch / side
Thursday
“Grand Accumulation”
Collect the Following with a Partner:
-100 Hand-Release Push-Ups
-100 Calorie Row
-100 V-Ups
-100 Switch Lunges
-100 Russian KB Swings 70/53lb
-100 Calorie AirBike
-100 Ring Rows
-100 A-Jumps
-100 Hanging Leg Raise
-100 Hip Extensions on GHD
*compare to 7.24.24 & 6.9.25
Friday
2 Sets: (rest 2:30 b/t)
Every 0:30 x 5 Sets:
-3 Dual DB Clean & Jerk
*set 1: moderate / RPE 6-7
*set 2: mod-heavy / RPE 7-8
+
[8:00 Clock]
*practice jump rope skills & ring muscle-up drills
+
“Icky Thumb”
8 Rounds (18:00 Cap)
(Alternate Full Rounds with a Partner)
-30 Double Under
-9 Toes-to-Rings
-9 DB Power Clean 50/35’s
-9 DB Push Press 50/35’s
-9 Toes-to-Rings
-30 Double Under
*Rx+ = 40-12-12-12-12-40
*Scaled = 20-6-6-6-6-20
*compare to 2.25.24
Saturday
4 Sets: (1:00 On, 2:00 Off)
-1.1 Squat Snatch; RPE 7-8-8.5-9
-Max Strict Handstand Push-Ups
+
[8:00 Clock]
BGO & BBGO Practice
*At 2,4,6,8 RC; from Seated
+
“Cat Box”
6 Rounds (2:00 On, 1:00 Off)
-1 Rope Climb; from seated 12′
-2 Rope Climb 12′
-3 Hand-Release Box Get Over 40”
-4 Burpee Box Get Over 40”
-Max AirBike Calories
*score is total reps, including buy-in
+
15:00 AirBike @ Moderate Recovery Pace
-At 0,5,10:00: AMRAP Length Unbroken DB Farmer’s Carry
*very heavy / challenging load
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.