Monday
Every 3:00 x 5 Sets:
-3 Front Squat; 80-85% – 2s lower
-1 Turkish Get-Up / side
-10-13 Banded Face Pull; 2s return
+
“More Cowbell”
AMRAP 12:00
-30 KB Front Squat 53/35lb
-300m Run
-30 KB Step Back Lunge 53/35lb
-300m Row
*kb on shoulder, may only touch it with one hand while working
Tuesday
AMRAP 13:00 @ Warm-Up Pace
-8 Ring Row; 2s Lower
-8 Down Dog to Lizard
-4 Rack Deliveries; empty barbell
-8/6 Calorie AirBike
-30 Choice Jump Rope Reps
+
“Loki”
For Time (10:00 Cap)
12-9-6-3
-Hang Clean & Jerk 115/85lb
-Burpee; Lateral over Bar
+
15:00 AirBike @ Smooth Pace
*At 4:00 & 10:00 complete…
-AMRAP 1:00 Choice Sit-Ups
Wednesday
Every 3:00 x 5 Sets:
-3 Box Jump, Step Down; tough height
-5 Deadlift; mod-heavy
+
“Butcher Block”
For Time (22:00 Cap)
-530m Run
-50 Wall Ball 20/14lb, 10/9ft
-530m Run
-50 Chest-to-Bar
-530m Run
-50 Wall Ball 20/14lb, 10/9ft
-530m Run
Thursday
Every 2:00 x 8 Sets: (4 Each)
1) AirBike @ Cruise Pace
2) Choice Handstand Practice
+
Every 3:30 x 4 Sets:
0:00-0:45 | 25ft Shuttle Runs; smooth
0:45-1:30 | AirBike; strong
1:30-2:00 | Burpees; sprint
+
AMRAP 10:00 @ Cruise Pace
-10/7 Calorie AirBike
-20 AbMat Sit-Ups
-10/7 Calorie AirBike
-30 Single Leg V-Ups
Friday
*Gym Closes at 10am Today*
Every 2:00 x 3 Sets:
-6 Front Squat
*RPE 6, 2s lower
+
“Loredo”
6 Rounds for Time (35:00 Cap)
-24 Air Squats
-24 Push-Ups
-24 Walking Lunges
-400m Run
Saturday
Every 2:00 x 8 Sets:
-Power Snatch + Snatch Balance + Snatch
*sets 1-4: TnG into the final snatch
*sets 5-8: drop after snatch balance
+
“Napoleon Complex”
[0:00-8:00]
AMRAP 8:00
Buy-In: 15 Clean & Jerks 185/125lb
-5 Inverted Burpees
-15 Toes-to-Rings
[8:00-13:00]
Max Complex: 1 Clean + 3 Jerks
*score is total reps + weight in pounds as a single score
*you must use a single bar for the workout
+
AMRAP 9:00 @ 70% Effort
[0:00-3:00] Legless Rope Climbs
[3:00-6:00] L-Pull-Ups
[6:00-9:00] Bar Muscle-Up
+
For Time @ 85-90% Effort
-800-400-200m Run
-200-400-800m 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.