Monday
[20:00 Clock]
Every 2:00 x 5 Sets:
-Til :30 | Double Unders
-At :45 | 1.1.1 Power Snatch
…
Remainder: Find Tough Power Snatch
+
“Holy Diver”
For Time
800m Run
…into…
10 → 1
-Deadlift 225/155lb
-Bar-Facing Burpee
…into…
800m Run
*second run ‘gated’ at 13min mark
Tuesday
“Elements”
Every 10:00 x 3 Sets:
…
“Water”
For Time (7:00 Cap)
15-12-9
-DB Bench Press 70/50’s
-Bench Clear Over 19/16″
…
“Wind”
For Time (7:00 Cap)
-27 GHD Sit-Ups (or 37 AbMat)
-18 Box Jump 30/24″
-9 Rope Climbs 15ft
…
“Fire”
For Time (7:00 Cap)
9-6-3
-Dual KB Snatch 35/26’s
-Shuttle Run (2x25ft=1)
*compare to 4.30.24
Wednesday
Every 2:00 x 4 Sets: 2 Front Squat
…
Every 4:00 x 2 Sets: 30s Max Back Squats
*use ending load from front squats for all backs squats
+
Option A: AirBike
5 Continuous Rounds
-1:00 AirBike; easy
-1:00 AirBike; moderate
-1:00 AirBike; strong
…
Option B: Fartlek Run
AMRAP 15:00
-Run Pylon to Pylon (Front & Back)
-Walk Pylon to Pylon (Ends of Building)
Thursday
Every 2:00 x 10 Sets:
1) 4-6 DB Strict Press; heavy
2) 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
+
AMRAP 20:00 @ Cruise Pace
-20/15 Calorie Row
-50 Plank Shoulder Taps
-20/15 Calorie Row
-40 Hollow Rocks
-20/15 Calorie Row
-30 Single Leg V-Ups
-20/15 Calorie Row
-20 AbMat Sit-Ups
Friday
Deadlift (4 x 4)
*same load for all sets (RPE 7-8)
+
Partner “U-Haul”
3 Rounds for Time
-50 Calorie Row & AirBike (both)
-50 Bar-Facing Burpees (split)
*switch machines as desired
*once one machine reads 50, that partner may begin working on burpees
*only one partner may burpee at a time
*all 50 burpees must be finished before either partner begins rowing
Saturday
Every 2:30 x 5 Sets:
-4 Burpee Box Clear Overs 24/20″
-2 STO; from the rack; heavy
+
Every 2:30 x 5 Sets:
-4 BBJO 24/20″
-1.1.1 Power Snatch; heavy
+
“Glut 2.0”
Every 5:00 x 5 Sets:
-5 Box Clear Overs 24/20″
-5 Bench Press 205/125lb
-5 Shuttle Run (2x25ft=1)
-5 HSPU; 7/3.5″ Deficit
-5 Burpee to 18″ Target
*score is combined time
+
AMRAP 10:00: Legless Rope Climbs
+
Every 2:00 x 6 Sets:
-20s AirBike Sprint @ Max Effort
…
Continue riding at flush pace, until 20:00 mark
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.