Monday
Every 2:30 x 6 Sets:
-1 Clean + 2 Front Squats*
-15s PNF Elevated Cat; using the rig
-10s DB Overhead Hold / arm
*start RPE 5-6, end RPE 7-8
+
“Cute Couple”
AMRAP 12:00
-2x25ft DB Overhead Walking Lunge 50/35lb
-15 Toes-to-Bar
*Rx+ = 5 BMU into 10 TTB each round
Tuesday
EMOM 14:00
1) 7-9 DB Bench Press
2) 7-15 Inverted Row
+
“Sloppy Joe”
4 Sets:
(2:15 On, 1:45 Off)
…
Odd Sets:
-8 DB Thrusters 50/35’s
-10/8 AirBike Calories
-Max Devil’s Press 50/35’s
…
Even Sets:
-6 Box Jump Overs 24/20″
-12/10 Row Calories
-Max Burpee Box Jump Over 24/20″
*only second set of each is scored
Wednesday
4 Rounds with Partner
-150m Run
*partner holds:
(1) rear plank
(2) dead hang
(3) squat hold
(4) handstand
Every 1:30 x 9 Sets:
*sets 1-4: 1 Power Snatch + 2 Hang Power Snatch
*sets 5-9: 1 Power Snatch
+
“Randall”
For Time
-20 Snatch* 75/55lb
-400m Run
-Rest 2:00-
-400m Run
-20 Snatch* 75/55lb
*use empty bar unless you snatched at least 115/85lb in the strength
*compare to 6.24.24
Thursday
(Partner Conditioning – You Go, I Go)
AMRAP 20:00 @ 70-80% Effort
-5…6…7… Calorie Row (Each)
-5…6…7… Calorie AirBike (Each)
*partner 1 does 5 cal row, then partner 2
*partner 1 does 5 cal airbike, then partner 2
*partner 1 does 6 cal row, then partner 2
*partner 1 does 6 cal airbike, then partner 2
+
Every 1:30 x 5 Sets:
:00 – :29 | Russian KB Swings
:30 – :59 | Single KB RDL
*same moderate KB throughout
+
(Partner Accessory – You Go, I Go)
AMRAP 10:00 (Iso-Dynamic Curls)
-5 DB Bicep Curls (L); R holds at 90 Deg
-5 DB Bicep Curls (R); L holds at 90 Deg
-5 DB Bicep Curls (L); R holds at 90 Deg
-5 DB Bicep Curls (R); L holds at 90 Deg
*each partner does all work shown before switching
*use DB weight that allows for unbroken rounds
Friday
[0:00-10:00]
Back Squat: Build to Heavy Triple
[At 12,15,18:00]
AMRAP-1 Back Squat
*use 90% of that triple
+
“Grettel”
10 Rounds for Time (10:00 Cap)
-3 Clean & Jerk 135/95lbs
-3 Bar-Facing Burpees
Saturday
[15:00 Clock] Find Heavy Unbroken Complex
-2 Cleans + 3 Front Squats
+
Every 3:00 x 4 Sets:
-2 Touch-N-Go Deadlift
-4 Parallel Dip
*start counting sets @ RPE 7 each
*build to tough set in both
+
“Crash & Burn”
For Time (25:00 / 27:00 Cap)
-100 Calorie BikeErg
-100 Toes-to-Bar
-100 DB Step-Up 50/35lb, 24/20″
-100 Vertical Jump 15/12″
*level 2 :75 Reps Each
*level 3: 50 Reps Each
+
[extra credit]
For Quality (Chipper Style)
-60 Calorie Ski
-30/23 Strict Pull-Ups
-60 Push-Ups
-30/23 Box Jump Over 30″
-60 GHD
-30/23 sHSPU
-60 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.