Monday
(Deload Squat)
Every 2:00 x 4 Sets:
-4 Front Squat
*RPE 6-7, 2s lower
…
Every 2:00 x 4 Sets:
-6-8 Cossack Squat
*weight with moderate kb in goblet
+
“Welcher”
6 Rounds (2:00 On, 2:00 Off)
-Max Burpee Broad Jump Lengths (16ft)
*Odd Round Buy-In’s: 0.7/0.6mi AirBike
*Even Round Buy-In’s: 300m Run
(score is total completed lengths)
Tuesday
8 Rounds
(Alternate with a Partner)
-450/400m Row
-8 Power Cleans; 70-75%
*row at a pace that allows you to get right to work on the cleans
*this is for quality / unscored
+
“Pulling for You”
3 Sets: (rest 1:00 b/t)
AMRAP 3:00
-16 Ring Row
-12 AbMat Sit-Up
-12 DB Snatch 50/35lb
-16 Single Leg V-Up
*pick up where you left off
*Rx+ = 70/50lb DB, GHD Sit-Up
Wednesday
[15:00 Clock]
Find Heavy Complex:
-Push Jerk + Split Jerk
+
“Whose Line Is It Anyway?”
AMRAP 14:00
-10 Line-Facing Burpee
-12 Shuttle Run (50ft=1)
-14 American KB Swing 53/35lb
*compare to 6.12.24
Thursday
(A) AMRAP 10:00 @ 70% Effort
-10 Calorie Row
-4…6…8… Bodyweight Lunges
(B) AMRAP 10:00 @ 50% Effort
-8 Barbell Glute Bridge; 115/85lb
-20 Seated Banded Hamstring Curls
-20 Banded Face Pulls
-5 KB Strict Press / arm; moderate
(C) AMRAP 10:00 @ 70% Effort
-10 Calorie AirBike
-4…6…8… Alternating Step-Up
(D) AMRAP 10:00 @ 50% Effort
-15s GHD Sit-Up Hold at Parallel
-30s Side Plank Hold (split)
-15s Supinated Active Hang
-30 Single Unders
*pick a station to start at and rotate through in order
*compare to 2.2.23 & 11.21.24
Decreasing Cadence Breath Work
Friday
Every 1:30 x 13 Sets:
*sets 1-5: 2 Squat Snatch
*sets 6-10: 2 Squat Clean
*sets 11-13: 2 Clean High Pull
+
“Blue in the Face”
Every 7:00 x 3 Sets:
1) 30 Deadlift 225/155lb**
2) 30 Bar-Facing Burpees
3) 30/22 Calorie AirBike
[3:00 Cap for Each]
**scale to a weight you can do at least 20 reps unbroken
*start at any station & rotate through in order
*each part is it’s own time
*compare to 11.8.24
Saturday
“The Burpees are Coming”
For Time (30:00 Cap)
-800m Run
-40 Line-Facing Burpee Broad Jump 6/4ft
-40 Calorie Row
-800m Run
-30 Burpee Pull-Ups
-30 Calorie Row
-800m Run
-20 Line-Facing Burpee
-20 Calorie Row
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.