Monday
[Potentiation / Prep]
EMOM 5:00
-2-3 TnG Deadlift*
-2-3 Vertical Jumps
*build past workout weight
+
“Whopperjawed”
AMRAP 15:00
-1 Run Lap 150m
-3 Over-and-Back Burpees
-5 Deadlifts 225/155lb
+
[Accessory: For Quality]
EMOM 3:00: 30s PVC Step-Over @ 24/20″
(rest 1:00)
EMOM 3:00: 15s/15s Banded B-Stance Hip Thrust
(rest 1:00)
EMOM 3:00: 15s/15s Star Side Plank
(rest 1:00)
EMOM 3:00: 30s Banded Hamstring Curls
(rest 1:00)
EMOM 3:00: 30s Sorenson Hold
(Rx+ single leg 15s/15s)
(rest 1:00)
Tuesday
EMOM 10:00: 12s Max Pulling Reps
*options:
-Bar or Ring Muscle-Up
-Strict Pull-Ups
-Kipping Pull-Up / Chest-to-Bar
+
“Coffee Grinder”
For Time (25:00 Cap)
-80 Wall Balls
-80 Medball Sit-Ups
-80 DB Shoulder-to-Overhead
-80 DB Box Step-Over 24/20″
-80 DB Thruster
*single 50/35lb dumbbell
*20/14lb Medball
*compare to 9.10.24
Wednesday
“Bop It!”
AMRAP 6:00
-6 Burpee to Bar Touch
-12 Low Hang Snatch 65/45lb
*Rx+ = Burpee Pull-Up
…
rest 4:00
…
“Twist It!”
AMRAP 6:00
-35 Double Unders
-8 AirBike Calories
*Rx+ = Drag or Heavy Rope
…
rest 4:00
…
“Pull It!”
AMRAP 6:00
-1 Rope Climb 12ft
-10 Row Calories
*Rx+ = 15ft
Thursday
EMOM 24:00
1) Plank Shoulder Taps
2) AirBike
3) Sorenson Hold
4) Row
5) Air Squat Hold
6) BikeErg
7) Dead Hang
8) SkiErg
+
[10:00 Clock]
Inversion Skill Work
+
4 Rounds for Quality
-8-12 Bulgarian Split Squat / leg
-6-8 Half-Kneeling KB sPress / arm
-8-12 Banded External Rotations / arm
*compare to 10.19.23 & 8.29.24
Friday
Every 2:00 x 5 Sets:
-1.1.1 Power Clean & Push Jerk
+
“Paul Bunyan”
10 Rounds for Time
-160m Run
-3 Clean & Jerk 185/125lb
*compare to 5.6.23 & 10.4.24
Saturday
EMOM 15:00
1) 5 Strict Pull-Ups*
2) 5 Push Press; RPE 6 –> 9
3) 5 Back Squat** – same load as min 2
*weight / assist to make challenging
**pause rep 1 for 2 seconds
+
Back Squat (5 x 5)
*go every 2:30, end heavy
+
“Bench Betch”
For Time
-65 Calorie Row
-65 Bench Press 135/85lb
-65 Calorie Row
…
rest ~2min
…
15:00 Choice Bike @ Cruise Pace
+
A1. Banded External Rotations (3 x 12ea)
A2. Seated Biceps Stretch (3 x 30s)
B. Hip Flexor Mobility Checklist
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.