Monday
Every 2:30 x 5 Sets: X Back Squat
*sets 1-3: 4-6 Reps @ 75%
*sets 4-5: AMRAP-2 @ 70%
+
Every 9:00 x 3 Sets:
AMRAP 7:00
Buy-In: 530m Run
-5 Pull-Up
-5 Hand-Release Push-Up
-5 Step Back Lunge (L+R=1)
*Rx+ = vested
*pick up where you left off after the buy-in (score is total rounds)
Tuesday
EMOM 15:00
1) 15/12 Calorie AirBike (:50 Cap)
2) 4 x 25ft Sandbag Bearhug Carry
3) Rest
+
“Pig with Lipstick”
4 Rounds (20:00 Cap)
(Alternate Rounds with a Partner)
-30 Sit-Up
-25/20 Calorie AirBike
-20 DB Snatch 60/45lb
*Rx+ = GHD, 70/50lb
Wednesday
[12:00 Clock]
Choice Inversion Skill Practice
+
Every 2:00 x 5 Sets:
-6-8 DB Bench Press
+
“Forty: Just a Number”
For Time (10:00 Cap)
2-4-6-8
-DB Burpee Box Step-Over 50/35’s, 24/20″
-Wall Walk
*compare to 5.15.24
Thursday
(Alternating Sets with a Partner)
A. Row Calories (4 x 15/12)
B. Wall Walk into Wall-Facing HS Hold (4 x 15-30s)
C. Double KB Front Rack Carry (4 x 50-50ft)
D. KB Sumo Deadlift High Pull (4 x 10-12)
E. Strict Pull-Up (or) Lat Pull Down (4 x 5-7)
F. Weighted Feet-Anchored Sit-Up (4 x 10-12)
G. KB Oblique Side Bend (4 x 12/12)
H. Weighted Sorenson Hold (4 x 30s)
…
easy choice cyclical until 55min mark of class
*compare to 12.7.23 & 9.26.24
Friday
Every 1:30 x 8 Sets:
-3 Position Squat Clean
*above knee, below knee, floor
*start moderate, end heavy
+
“96 Bitter Things”
For Time (15:00 Cap)
-96 Burpee Box Get Over 24/20″
*Every Minute (+0:00): 2 Front Squat
(use 85% of heaviest complex from strength)
Saturday
“Sit & Reach”
EMOM, Until Failure
-10s L-Sit Hold
-1 Snatch
*start at 135/75lb & add 10lb per interval
+
AMRAP 7:00 @ 70% Effort
-3 Sandbag Over-the-Shoulder 150/100lb
-9 Toes-to-Bar
-27 Crossover Single Unders
<rest 3:00>
AMRAP 7:00 @ 80% Effort
-5 Sandbag Squats 150/100lb
-5 DB Shoulder-to-Overhead 70/50’s
-5 Strict Pull-Ups
<rest 3:00>
AMRAP 7:00 @ 90% Effort
-5 Burpee; Lateral Over Sandbag
-8 Sandbag Deadlift 150/100lb
-13 Toes-to-Bar
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.