Monday
10:00 Bike or Row
*Perform @ Conversational Pace
+
“Hamster Wheel”
AMRAP 25:00
-265m Run
-3 Rounds
– 2 Cleans 155/105lb
– 6 Bar Hops
+
10:00 Bike or Row
*Perform @ Conversational Pace
Tuesday
[15:00 Clock]
Choice Hanging Gymnastics Practice
*At 0,5,10,15:00 complete…
-4-7 DB Strict Press
(heavier than two weeks ago)
+
“Total Karen” (Partner Workout)
[Alternate Working Minutes]
For Time (26:00 Cap)
-150 Wall Balls 20/14lb, 10ft
-15 Rope Climbs 12ft
-100 Deadlifts 185/125lb
-150 Row Calories*
*subtract 15 per female on team
Wednesday
Every 2:00 x 5 Sets:
-3 Overhead Squat
+
“Ramen”
For Time (6:00 Cap)
12-9-6
-Power Snatch 95/65lb
-Overhead Squat
-Burpee; Lateral over Bar
+
“2 Minute Noodles”
For Time (6:00 Cap)
12-9-6
-AirBike Cals (M: 15-12-9)
-Goblet Squat 70/53lb
-Goblet Step Back Lunge
+
3-4 Sets:
-15 Tib Raise; Back-to-Wall
-20 Banded Face Pulls; 2s return
Thursday
Every 2:00 x 6 Sets:
4-6 Bench Press
6-8 Alt Goblet Step-Up 20″
+
“Cardio Bunny”
AMRAP 20:00 (Partner Workout)
-150m Run
-18 Step-Up 20″
-150m Row
*start your next round when
your partner begins rowing
+
[12:00 Clock]
-30s Elevated Pigeon Stretch / side
-30s Elevated Achilles Stretch / side
-30s Couch Stretch / side
-60s Frog Stretch
Friday
EMOM 25:00
1) 30s Max GHD
2) 1 Pegboard, 4-6 Lat Pull Down, or 1 Hand-over-Hand Sled Pull
3) 5/5 Rotational Medball Slam
4) 6-8 Dual DB Hang Clean & Push Press
5) SkiErg (or) BikeErg @ Recovery Pace
+
“Shawty”
4 Rounds
(2:00 On, 1:00 Off)
-3 x 25ft Burpee Broad Jump
-15 DB Deadlift 70/50’s
-Max DB Farmer’s Carry (25ft=1)
*always start opposite of your DBs
*Rx+ = 80/60’s
Saturday
[30:00 / 32:00 Clock]
“Jerry-Rig”
For Time
-1mi Run
-2k Row
-1mi Run
…
Find 1RM Shoulder-to-Overhead in Remainder
+
[Accessory / Joint Health]
A1. Glute Ham Raise (5 x 4-6) 2s lower
A2. Banded Face Pulls (4 x 10-12) 2s return
B. Chest-Supported Single Arm DB Row (4 x 8/8) 2s lower
C. Banded Sword Draw (4 x 8/8) 2s lower
D. DB External Rotation (4 x 8/8) 2s lower
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.