Monday
EMOM 12:00
1) 30s T-Spine Opener
2) 6-8 Plate Pullover
3) 6-8 KB Z-Press
4) Choice Squat Mobility
+
EMOM 15:00
1) 1 Turkish Get Up / arm
2) 3-5 OHS; each with 3s pause
3) Choice Gymnastics Skill Work
+
EMOM 18:00
1) 2 Squat Snatch
2) 1 Power Snatch + 1 Overhead Squat
3) Rest
*start RPE 6, end RPE 8-8.5
*compare to 4.15.24
Tuesday
“Strict Cindy Redux”
AMRAP 20:00
-5 Strict Pull-Ups
-8 Push-Ups
-14 Single DB Step-Up*
*35/25lb, 24/20″
*compare to 4.16.24
+
[0:00-10:00]
-12 Banded Alt Dead Bugs
-20s Supine Hamstring Stretch / leg
-12 Rebounding Plate Hops
-20s Elevated Achilles Stretch / leg
…
[10:00-20:00]
-30s Elevated Pigeon / leg
-45s Couch Stretch / leg
-45s Frog Stretch
-45s Seated Biceps Stretch
Wednesday
[10:00 Clock]
-15 Banded Terminal Knee Extensions / leg
-10s Isometric Hamstring Curl / leg
-10 Supine Knee Extensions / leg
+
AMRAP 12:00 @ 60% Effort
-12/9 Calorie Machine
-3 Front Squat; from the rack*
-15s Handstand Hold; Heels-to-Wall**
*Start Light & Build to Set 1 Wt for Strength
**Rx+ = 10-25ft Handstand Walk
+
Every 4:00 x 3 Sets:
At :00 | 3 Front Squat RPE 8 – 3s lower
At :30 | 30s Max Back Squat – 2s lower
*compare to 4.17.24
Thursday
25:00 Row @ Conversational Pace
*At 5,10,15,20:00 complete…
-5 Bench Press; build each set
-10 Dips; Athlete’s Choice
-15 Banded Triceps Extension
+
25:00 AirBike @ Conversational Pace
*At 5,10,15,20:00 complete…
-10 Toes-to-Bar
-10 V-Ups
-10 Sit-Ups; AbMat or GHD
Friday
[0:00-10:00]
AMRAP @ Warm-Up Pace
-8/8 DB Bent Over Row 53/35lb
-8 No Touch Shuttle Run (2x25ft)
-1,1…2,2…3,3… Turkish Get-Up 53/35lb
…
[12:00-22:00]
AMRAP @ Warm-Up Pace
-15s Chin-over-Bar Hold
-8 Russian KB Swing 70/53lb
-50ft Bear Crawl
…
[24:00-34:00]
Choice Skill Practice
+
“Your Move”
8 Rounds for Time (15:00 Cap)
-6 Chest-to-Bar
-6 Shuttle Run (2x25ft)
*Rx+ 4 Bar Muscle-Up
+
Seated External Rotation (3 x 8/8)
Saturday
“Simple & Repeatable”
AMRAP 9:00
-1…2…3… Squat Snatch 155/105lb
*40 Double Unders after each set
+
A. Seated DB External Rotation (3 x 8/8) 8-15lb
B. Straight Arm Lat Pull Down; Band + PVC (3 x 12-15) 3s return
C. Accumulate 90s in Chin-over-Bar Hold
+
4 Sets: (rest 3:00 on AirBike b/t)
AMRAP 4:00
Buy-In: 20/15 Row Calories
-3 Wall Walk
-50 Double Under
-7 BBJO 24/20″
+
A. Banded Face Pulls (2 x 12) 3s return
B. Bulgarian Ring Rows (3 x 8-12)
C. Accumulate 90s in Chin-over-Bar Hold
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.