Monday
Every 1:30 x 8 Sets:
-4 Bar-Facing Burpee
-1 Clean + 2 Front Squat
*start moderate, end heavy
+
“Burpee Beep Test”
[Using PACER Audio]
Perform 1 Burpee Box Jump Over, Until Failure
*Scaled: Box Get Over 20/20″
*Rx: 24/20″
*Rx+ = 30/24″
+
15:00 Cyclical @ Conversational Pace
*bike, run, or ski
Tuesday
Every 2:00 x 10 Sets:
1) Row @ Moderate Pace
2) Choice Skill Work
+
“Ring of Fire”
5 Rounds (2:00 On, 2:00 Off)
-20/16 Calorie Row
-20/16 Toes-to-Rings
-Max Burpees to Ring Touch
Wednesday
[15:00 Clock]
-6-8 Goblet Good Morning
-50ft KB Overhead Carry / side
-4-6 Pause Goblet Squat
-150m Run
+
Every 4:00 x 4 Sets:
-3 Overhead Squats; all heavy
-Max Back Squat, Until 1:00 Mark
*same barbell & loading
+
“BRB”
AMRAP 12:00
Buy-In: 800m Run
2…4…6…
-Snatch 95/65lb
-Step Back Lunge
Thursday
[12:00 Clock]
-1:00 Choice Cyclical @ Cruise Pace
-8 Up-Downs
-8 Alt Bird Dogs
-1:00 Choice Jump Rope
-8/8 KB Bent Row; Freestanding
-8/8 Single Arm Push Press
+
Every 4:00 x 3 Rounds (Continuous)
-600/500m Row
-Choice Jump Rope; Remainder
+
EMOM 20:00
1) 2x25ft Prowler Push; moderate
2) 2x50ft Dual KB Overhead Carry
3) 30s Max KB Gorilla Rows
4) 5-7 Dual KB Strict Press
5) Max L-Sit (or) Tuck Hold on Parallettes
+
Walk a Lap
30s Seated Biceps Stretch
30s Glute Med Stretch / side
30s Lizard Stretch / side
30s Seated Biceps Stretch
Friday
EMOM 12:00
1) 5-7 Lat Pull Down, 5-7 Strict Pull-Ups, 2-4 Strict Muscle-Ups
2) 5-7 Bench Press
3) 30s Max GHD Sit-Ups
+
“Deconstructed L&C”
EMOM 12:00
1) 10/7 Calorie AirBike
2) Max Rope Climbs (15ft)
3) Max Sandbag Carry (50ft)
+
[12:00 Clock]
Run @ Conversational Pace
Saturday
Every 3:00 x 5 Sets:
-3-Position Clean; build to heavy
*above the knee, below the knee, floor
…
Every 2:00 x 5 Sets:
-5 Dual KB Hang Snatch; build to heavy
…
Every 3:00 x 5 Sets:
-2 Turkish Get-Up / arm; build to heavy
+
“Down & Dirty”
4 Rounds for Time (20:00 Cap)
-25/20 Calorie AirBike
-5 Sandbag Clean 150/100lb
-2 Legless Rope Climb 15ft
+
6 Rounds
-400m Run @ 5k Effort / Pace
-2:00 AirBike @ Max Recoverable Pace
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.