Monday
[0:00-6:00]
-6 Inchworms 4ft
-8 Supinated Scap Pull-Ups
-8/6 Row Calories
…
[7:00-12:00]
-6 Push-Up to Alt Toe-Touch
-6 Kipping Toes-over-Hips
-4 Broad Jumps 6/4ft
-8/6 Calorie Row
…
[13:00-18:00]
-6 Plyo Push-Up; assist as needed
-6 Strict Pull-Up; assist as needed
-6 Switch Lunge Jumps
-8/6 Calorie Row
“Bodyweight Ninja”
For Time (10:00 Cap)
1 → 10
-Strict Pull-Up
-Bench Press
*Rx+ = 1.0 / 0.8 bodyweight
*Rx = 155/100lb
*Int = 135/85lb
*Scaled = 115/75lb
+
AMRAP 15:00 @ 70% Effort
-15/12 Calorie Row
-9 V-Up
-6 Line-Facing Burpee
Tuesday
“Devil’s Bike”
6 Rounds for Time (16:00 Cap)
-6 Back Squat 225/155lb
-0.6mi AirBike
*compare to 2.28.24
+
EMOM 16:00
1) 12-16 KB Gorilla Rows
2) 6-8 KB Windmill / side
3) 12-16 Ring Rows
4) 8-10 Seated Ext Rotations / side
+
2 Rounds
-60s Lizard Stretch (L)
-60s Lizard Stretch (R)
-60s Seated Biceps Stretch
Wednesday
[0:00-10:00]
Find Heavy Complex:
-4 Deadlift + 4 Hang Power Clean + 4 Jerk
*aim for continuous bar motion
…
[10:00-20:00]
Find Heavy Complex:
-4 Hand-Release Deadlift
*heavy, not maximal
+
“Circa Glenohumeral”
For Time (12:00 Cap)
-10 Rope Climbs 12ft (Cap @ 3min)
-20 Shoulder-to-Overhead 115/85lb
-30 Burpee; Lateral Over Bar
-20 Clean & Jerk 115/85lb
-10 Wall Walks
*Rx+ = Legless, 135/95lb
+
A. Straight Arm Lat Pull Down; Band + PVC (3 x 12-15)
B. Bulgarian Ring Row (3 x 8-12)
C. Dead Hang (3 x 30-45s)
Thursday
10 Rounds
(1:30 On, 0:30 Off)
1) 15/12 Calorie AirBike + Max Box Step-Ups 24/20″
2) 18/14 Calorie Row + Max Single Unders
*pick a repeatable pace / effort for each and keep that pace throughout
+
[25:00 Clock]
-5-10 Hanging Leg Raises
-5-10 Glute Ham Raise / Hip Extension
-1:00 Choice Inversion Practice
-5-8 Single Arm Ring Row / side
-10-15s Single Arm High Plank / side
-1:00 Choice Jump Rope Practice
Decreasing Cadence Breath Work
Friday
Every 1:30 x 9 Sets:
1) 3 Snatch
2) 2 Snatch
3) 1 Snatch
*build relative weight each wave
*end at tough single on final wave
+
“Isabel with a Spin”
4 Rounds
(2:00 On, 2:00 Off)
-17/14 Calorie AirBike
-Max Snatch 135/95lb
*or until 30 reps are completed
Saturday
“Dirty Hands”
For Total Time
3 Rounds
-5 Wall Walks
-10 Hang Snatches 75/55lb
-15 Box Jump Overs 24/20″
…
Rest 2:00
…
3 Rounds
-50ft Handstand Walk
-10 Hang Power Cleans 115/85lb
-15 Burpee Box Jump Overs 24/20″
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.