Monday
Every 2:00 x 7 Sets:
-3 Deadlift + 2 Hang Power Clean + 1 Jerk
*build to RPE 8/10 for final set
+
“Deconstructed DT”
5 Rounds for Time (20:00 Cap)
-265m Run
-12 Deadlift 155/105lb
-9 Hang Power Clean 155/105lb
-6 Shoulder-to-Overhead 155/105lb
Tuesday
[20:00 Clock]
Choice Hanging Gymnastics Practice
*At 0,5,10,15,20:00 complete…
-6-8 DB Strict Press
+
“Long Cut”
3 Rounds
(4:00 On, 4:00 Off)
-30/22 Calorie AirBike
-5 Wall Walks
-Max Rope Climbs 12ft
*cap bike @ 2min mark
*cap ww @ 3min mark
*Rx+ = 50ft Handstand Walk, Legless Rope Climbs
Wednesday
Every 4:00 x 3 Sets:
-6 Back Squat 65-70%
-Max DB Box Step-Up* – Until 1:00 Mark
*50/35’s, 20″ Box
+
“Chunky”
AMRAP 8:00
Buy-In: 40/33 Calorie Row
-20 Single DB Box Step-Over, 50/35lb, 20″
-20 Burpee Box Get Over 20″
+
EMOM 8:00: 1 Snatch + 1 Overhead Squat
*moderate & form-focused
Thursday
Every 2:00 x 5 Sets:
-6-8 Dual KB Strict Press
-4-6 Strict Pull-Ups*
*weight or assist to make challenging
+
Move Through; Quality Focused
-5:00 AirBike
-2:00 DB Bench Press
-Rest 1:00-
-5:00 Run
-2:00 Banded Hip Thrust
-Rest 1:00-
-5:00 AirBike
-2:00 Dips
-Rest 1:00-
-5:00 Run
-2:00 Russian KB Swing
Friday
EMOM 16:00
1) 4/4 DB Snatch
2) 4/4 Pistol Squats
3) 20s GHD Sit-Up (or) Toes-to-Bar
4) 20s Ring Row; Tough Angle
+
“Spelunking”
5 Rounds for Time (15:00 Cap)
-6 Burpee Pull-Up
-6-8-10-12-14 DB Hang-to-Overhead 70/50lb
*advance DB 4ft after each round
*Rx+ = 80/60lb
Saturday
A. For Time
-5-4-3-2-1 Clean & Jerk 75%
-Rest 60s-
B. Back Squat (3 x 3) RPE 8 – 3s lower
*use same loads for all sets
*quality but heavy
C. Deadstop Deadlift (3 x 3) RPE 8 – 3s lower
*use same loads for all sets
*quality but heavy
+
“Broken Record”
Every 3:00 x 6 Sets:
{2:00 Working Window}
-8 Shuttle Run (2x25ft=1)
-8 Chest-to-Bar
-Max Burpee Box Jump Over 24/20″
*score is total BBJOs
+
5 Rounds for Load / Quality
-5 Single Arm DB Strict Press / side
-25ft Hand Over Hand Sled Pull; heavy
-Max L-Sit
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.