Monday
Every 2:30 x 5 Sets: 5 Back Squats
*start @ 70% & build to RPE 9
+
“Masochist”
For Time
-100/90 Calorie AirBike*
-50/45 Burpee Pull-Up**
*cap at 8min mark
**cap at 14min mark
Tuesday
“Misery Loves Company”
For Time – With a Partner (40:00 Cap)
-1200m Run
-90 Dual DB Snatch 50/35’s
-1200m Run
-90 Wall Ball 30/20lb
-1200m Run
*split WBs & SNs
*both partners must stay inside until WBs & SNs are completed
*a partner may run ahead and start work at the next movement
Wednesday
[10:00 Clock]
-30s Dead Hang
-30s Overhead Opener
-30s Sorenson Hold
-15 Tib Raise
-10 Side Plank Reach Throughs / side
+
[18:00 Clock]
Hanging Gymnastics Skill Practice
+
“Num Lock”
For Time (13:00 Cap)
-111 Double Unders
-22 Bench Press 135/95lb
-44 Row Cals
-22 Bench Press 135/95lb
-111 Double Unders
*compare to 5.22.24
Thursday
AMRAP 15:00 @ 75% Effort
-10…12…14…. Calorie Erg*
*walk 2 x 60ft as rest b/w
*use the same erg the entire time
…
[15:00 Clock]
-10 Glute Bridge; Shoulders on Bench
-20 Seated Banded Hamstring Curls
-15 Banded Face Pulls
-5 Lat Pull Down; 3s lower, heavy
-15s Side Plank Hold / side
…
[15:00 Clock]
-30s Saddle Pose
-30s Lizard Stretch / side
-30s Overhead Opener
-30s Seated Biceps Stretch
-30s Supine Hamstring Stretch / side
-30s 2-Way Neck Stretch (split)
Friday
[13:00 Clock]
Inversion Skill Practice
+
EMOM 13:00: 2 Deadlift
*start light, end heavy
+
“Limb & Carry”
AMRAP 13:00
-13/10 Calorie AirBike
-3x35ft Sandbag Bearhug Carry 150/100lb
-3 Rope Climb 15ft
-3x35ft Sandbag Bearhug Carry 150/100lb
*compare to 10.25.24
Saturday
“Cow Tales”
For Time (20:00 Cap)
-50 KB Hang Snatch 70/53lb
-15 Chest-to-Bar
-30 DB Bench Press 50/35’s
-15 Chest-to-Bar
-30 DB Bench Press 50/35’s
-15 Chest-to-Bar
-50 KB Goblet Step-Up 70/53lb, 24/20″
+
Move Through @ Moderate Pace
-15:00 Row
-15:00 AirBike
-15:00 Run
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.