Monday
Every 30s x 9 Sets:
1) Legs Only Rowing
2) Hips & Arms Only Rowing
3) Strapless Rowing
*partner rides airbike @ cruise pace
+
EMOM 14:00
1) 1 Strict Press + 2 Push Press*
2) 6-8 3pt DB Row / arm
*start moderate, end heavy
+
ALT + “Tokyo Drift”
5 Rounds
(1:30 On, 1:30 Off)
-150m Run (or) Row
-Max Shoulder-to-Overhead 115/85lb
*compare to 5.20.24
Tuesday
EMOM 18:00
1) 1 Rope Climb*
2) 8 BBJO*
3) 10-20s L-Sit or Tuck Hold
*challenging height / variation
+
“River Delta”
AMRAP 15:00
-4…6…8… DB Hang Power Clean 50/35’s
-Rest 30s-
-4…6…8… Burpee; Lateral Over DBs
-Rest 30s-
-4…6…8… V-Ups
-Rest 30s-
Wednesday
Every 4:00 x 3 Sets:
At :00 | 3 Front Squat RPE 7 – 4s lower
At :30 | 30s Max Back Squat – 2s lower
+
“Barbell Cardio”
3 Rounds for Time (20:00 Cap)
-30 Low Hang Snatch 20/15kg
-30 Front Rack Reverse Lunge 20/15kg
-30 Shoulder-to-Overhead 20/15kg
*compare to 3.27.24
Thursday
20:00 Choice Machine @ Nasal Cap
*same erg the entire duration
+
4 Rounds; for Load / Quality
-5 Dual DB Bench Press
-10 Banded Face Pulls
-5 Dual KB Strict Press
-10 Band Pull Apart
+
[10:00 Clock]
-10 KB Plank Pull Throughs 26/15lb
-10 Side Plank Lifts / side
-10 KB Cross Body Deadlifts 35/26lb
Friday
Every 2:00 x 6 Sets:
-2-4 Strict Pulling Reps
*level 1 = Lat Pull Down
*level 2 = Strict Pull-up
*level 3 = Strict Chest-to-Bar
*level 4 = L Pull-Up
*level 5 = Low Ring Muscle-Up
+
Every 10:00 x 3 Sets:
AMRAP 7:00
-4 DB Box Step-Over 35/25’s to 20″
-2 DB Overhead Carry (25ft=1) 35/25’s
-30 Speed Steps
-4 DB Hang-to-Overhead 35/25’s
-6 Toes-to-Bar
-50 Single Unders
*compare to 3.29.24
Saturday
[12:00 Clock]
Find Heavy Triple:
-Power Clean + Push Jerk
*rest maximum of 10s b/t reps
+
4 Rounds
(2:00 On, 2:00 Off)
-20/15 Calorie AirBike
-Max Clean & Jerk 185/125lb
*start @ 70% effort and increase reps each interval, with the final set being tough
+
“Hourglass”
For Time
-21 Burpees; Lateral over Bar
-15 Calorie Row
-9 Clean 205/135lb
-15 Calorie Row
-21 Burpees; Lateral over Bar
+
Every 3:00 x 4 Sets:
-4 Wall Walk
-16 Calorie Row
-8 Burpee over Rower
*rest b/t sets on airbike @ max recoverable pace
+
Accumulate; as you see fit
-60 Ring Row @ Tough Angle
-30 Parallel Dip
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.