Monday
“Glen”
For Time (40:00 Cap)
-30 Clean & Jerks 135/95lb
-1 Mile Run
-10 Rope Climbs 15ft
-1 Mile Run
-100 Burpees
(Preferred Scale)
For Time (40:00 Cap)
-30 Clean & Jerks 95/65lb
-1200m Run
-10 Rope Climbs 12ft
-1200m Mile Run
-50 Burpees
Tuesday
Every 2:00 x 10 Sets:
1) AirBike @ Moderate Pace
2) Choice Skill Work
+
“Other Half”
(Odd Minutes: Partner 1 Works)
(Even Minutes: Partner 2 Works)
3 Rounds for Max Reps (18:00)
-2:00 AirBike Calories
-2:00 DB Snatch 70/50lb
-2:00 Toes-to-Rings
*score is combined reps
Wednesday
Every 4:00 x 4 Sets:
-3 Back Squat 80-85%
-Max Wall Balls, Until 1:00 Mark
+
“On the Prowl”
AMRAP 15:00
-50ft Plate Push
-50 Plate Hops
-50ft Plate Walking Lunge 45lb
-50 Plate Hops
Thursday
Every 8:00 x 4 Sets: (32:00)
Odd Sets:
-40/30 Calorie AirBike
-Max Cal Row, Until 6:00 Mark
…
Even Sets:
-50/40 Calorie Row
-Max Cal AirBike, Until 6:00 Mark
+
AMRAP 15:00; Quality-Focused
-8/8 Goblet Curtsey Step-Up 20″
-8 Cossack Squat; band-assisted
-8/8 KB Palm Press
-8-12 Ring Rows
-8 Tall Kneeling KB Strict Press
-8-12 Ring Rows
Friday
“Leonardo”
EMOM 8:00
1) 30s Max GHD Sit-Ups to Parallel
*competitor’s rx = to floor
2) Staggered Grip Pull-Ups on Pegboard
*1 repeatable set / side
*strict (hanging) or feet-assisted
+
“Donatello”
EMOM 8:00
1) 20s Max Sandbag Cleans
2) 20s Max BikeErg Calories
+
“Raphael”
EMOM 8:00
1) 5 DB Bench Press
2) 5 Burpee Broad Jumps
*for distance (only score)
+
“Michelangelo”
EMOM 8:00
1) 8-10 Banded Russian Swings; heavy
2) 4-5 Vertical Jumps; land & reset b/t
*perform each @ max effort
Saturday
Bar Crawl is moved to September 20th
The Gym will be open normal hours today.
6 Sets: (rest to recovery b/t)
-3 Kipping HSPU; Build to Tough Triple Deficit
-6 Step DB Overhead Walking Lunge*
*alternate sides / set: build every other: RPE 6,7,8
+
“Anotha’ One”
5 Rounds for Time (18:00 Cap)
-50ft Overhead Lunge 95/65lb
-15 Toes-to-Bar
-12 HSPU; 4/2” Deficit
+
[Accessory]
Accumulate…
-125 Banded Hamstring Curls; light & fast
-75 Banded Face Pulls; 3s return
-50 Barbell Bicep Curls
-30 DB Pullovers; light, 4s lower
+
[Ramping Intervals]
6 Sets: (rest 1:1)
-16/14 Calorie Row
-8 No-Touch Shuttles (2x25ft=1)
-12/9 Calorie AirBike
*improve time each set or terminate the workout
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.