Monday
Every 2:30 x 4 Sets:
-3 Deadlift; Build to RPE 8
-3 Box Jump Over; Wko Height
-3 Wall Ball; Wko Weight
+
“75 Hard”
For Time (15:00 Cap)
-25 Deadlift 225/155lb
-25 Box Jump Over 30/24″
-25 Wall Ball 30/20lb
+
[10:00 Clock]
Toes-to-Bar Practice / Accumulation
*quality focused, rest to recovery
Tuesday
10:00 Choice Cyclical @ Comfortable Pace
*row, run, bike, ski
+
Every 1:30 x 10 Sets
1) 5 Bench Press
2) 8 Dual DB Bent Row
+
“Chat GPT WOD”
AMRAP 15:00
-10 Strict Pull-Up
-20 Calorie Row
-50 Double Under
*compare to 6.18.24
Wednesday
Front Squat (4 x 4)
*go every 2:30
+
“Handy Andi”
For Time (25:00 Cap)
-100 Hang Power Snatch 20/15kg
-100 Push Press 20/15kg
-100 Sumo Deadlift High Pull 20/15kg
-100 Front Squats 20/15kg
*before each exercise perform 200ft Farmer’s Carry 70/53lb
*may use KB’s or DB’s
*compare to 7.17.24
Thursday
EMOM 15:00 @ Ramping Effort
(Start Easy, End Moderate)
1) Row
2) AirBike
3) Bear Crawl*
*alternate forward & backwards 25ft lengths
+
AMRAP 15:00
-21/18 Calorie Row
-150m Run @ Recovery Pace
+
Every 1:30 x 6 Sets:
-30s of RDLs; light to moderate
+
“Thunderstruck”
Perform a Barbell Curl Every Time You Hear “Thunder”
*hold barbell entire time
Friday
[0:00-10:00]
Back Squat: Build to Heavy Pause Single
[At 12:00]
AMRAP-2 90% of 1RM
[At 17:00]
AMRAP-1 90% of 1RM
+
[12:00 Clock]
Hanging Gymnastics Practice
*At 4,8,12:00: 5 Thrusters @ Wko Wt
+
“Misery Whip”
AMRAP 3:00
-10 Thrusters 95/65lb
-10 Pull-Ups
-15 Thrusters 95/65lb
-15 Chest-to-Bar
-20 Thrusters 95/65lb
-20 Bar Muscle-Up
Decreasing Cadence Breath Work
Saturday
[15:00 Clock] Inversion Skill
Lvl 1: Static HS Practice; By Wall
Lvl 2: Static Hold Practice; on Parallettes
Lvl 3: L-Sit to Handstand; on Parallettes
+
[10:00 Clock]
Snatch: Build to Wko Weight
*power or squat based on your plan of attack
*additional mobility or cyclical b/w as desired
+
“Alter Ego”
[At 0:00] Bruce Banner
-30-20-10 Row Calories (F: 25-15-10)
-30-20-10 DB Snatch 50/35lb
+
[At 10:00] The Hulk
-30-20-10 AirBike Calories (F: 25-15-10)
-3-2-1 Snatch 205/145lb*
*or 88%, whichever is less
(score is your combined time on both parts)
+
[Press Endurance]
AMRAP 20:00 @ 70% Effort
-8/7 Calorie Ski
-1…2…3… Unbroken sHSPU*
*once you reach RPE 9 or are forced to break the set, restart the HSPU sets at 1 reps / set (like your starting over)
+
50 Banded Face Pulls @ Controlled Tempo
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.