Monday
[0:00-15:00]
Find 1RM Back Squat
[15:00-25:00]
Find 1RM Bench Press
+
“Whistle Punk”
PACER; For Max Lengths
-65ft Shuttle Runs-
(Interval Cadence Increases Every ~60s)
*compare to 12.11.24
Tuesday
[20:00 Clock]
Choice Handstand Skill Practice
*At 0,5,10,15,20:00 complete…
-4-8 Strict Pull-Ups*
*weight or assist to make this rep range challenging
+
“Booty Camp”
5 Rounds (2:00 On, 2:00 Off)
-11/8 Calorie AirBike
-11 American KB Swing 53/35lb
-Max Burpee over Parallette; anyhow
Wednesday
Every 4:00 x 4 Sets:
-4 Touch-N-Go Power Cleans; mod-heavy
-Max Wall Ball* – Until 1:00 Mark
*30/20lb Rx
+
“Simple Syrup v2”
2 Sets: (rest 3:00 b/t)
AMRAP 6:00
-5 Toes-to-Bar
-15 Double Under
*Rx+ = 10 TTB + 15 Heavy / Drag DU
*only second set is scored
Thursday
[12:00 Clock]
-5/5 KB Windmill
-10 Single KB RDL
-5 Tucked Lever Lifts / 5 Hanging Knee Raise
-10 KB Halos
+
4 Sets (3:00 On, 2:00 Off)
*Set 1
-400/350m Row
-Max Turkish Get-Up
…
*Set 2
-400/350m Row
-Max Overhead Walking Lunges
…
*Set 3
-400/350m Row
-Max KB Hang Clean & Jerk
…
*Set 4
-400/350m Row
-Max Goblet Squat
+
AMRAP 10:00
-8 Ring Row; Feet-Elevated
-8 Deficit Push-Ups
-8 Barbell Curl & Press
Friday
EMOM 20:00
1) 100ft Sandbag Bearhug Carry 180/120lb
2) 1 Legless Rope Climb 15ft
3) 5 Deficit HSPU
4) Max L-Sit / Tuck Hold (:30 Cap)
5) Recovery SkiErg (or) BikeErg
+
“Hang Tight Dude”
3 Rounds
(3:00 On, 1:00 Off)
2 Rope Climb 15ft
265m Run
Max KB Hang Snatch 53/35lb
*Rx+ = 62/44lb
(score is total snatches)
Saturday
“Xerxes”
AMRAP 6:00
-2…4…6… Deadlift 315/205lb
-1…2…3… Inversion Complex
*one complex: wall walk + wall-facing hspu
+
[Accessory]
A. KB Z-Press (4 x 8-10) RPE 6-7
*2s lower, 2s lockout
B. Glute Ham Raise (4 x 4-6) 3s lower
C. Bulgarian Ring Row (4 x 8-10)
D. Band-Resisted Side Plank (4 x 15s / side)
+
[Ramping Intervals]
Every 4:00 x 5-7 Sets:
-1:30 Row; smooth
-1:00 No-Touch Shuttles; moderate
-0:30 AirBike; strong
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.