Monday
[15:00 Clock]
(i) Jump Rope Practice
(ii) Inversion Practice
+
Every 2:00 x 6 Sets: Bella Complex
-Clean + Jerk + Front Squat + Jerk
+
“Widow Maker”
5:00 Max Bar-Facing Burpees
Tuesday
Bulgarian Split Squat (3 x 8-12ea)
*Single KB Weighted
+
AMRAP 40:00
-20/15 Calorie AirBike
-4 Box Jump, Step Down 24/20″
-4 DB Snatch 50/35lb
-4 Wall Ball 20/14lb, 10/9ft
-20/15 Calorie Row
-4 Box Jump, Step Down 24/20″
-4 DB Snatch 50/35lb
-4 Wall Ball 20/14lb, 10/9ft
*compare to 3.31.23
Wednesday
EMOM 18
1) 20s Hanging Gymnastics; Athlete’s Choice
2) 20s Max DB Floor Press; moderately heavy
3) 20s Overhead Squat Hold
+
Every 1:30 x 10 Sets:
-2 Power Snatch + 1 Pausing Overhead Squat
+
Tabata FLR Hold on Low Rings
*sub for contralateral plank
*scale to high plank
Thursday
[15:00 Clock]
-15/12 Calorie AirBike
-5 AbWheel Rollout
-5 KB Halos / direction
-5 Turkish Get Up Sit-Up / side
+
[15:00 Clock]
-15/12 Calorie Row
-8 DB RDL
-8 Medball Hip Extension
-8 Seated L-Sit Raises*
*or 15s L-Sit Hold
+
[15:00 Clock]
-100 Single Unders
-100ft Backwards Sled Drag
-30s Battle Ropes; Alternating Hands
-10 Seated External Rotations / arm
Friday
Every 4:00 x 4 Sets:
-Max Strict Press*
-Push Press, Until 8 Total Reps**
-3-4 Strict Pull-Ups or Lat Pull Down
*pick a load you can do 2-3 strict press in a max effort set
**if you do 3 strict press, you will do 5 push press
***goal is to increase both loads from 1.12.24
+
“Partner Triple Jackie”
(Split as Desired)
3 Rounds for Time (25:00 Cap)
-1k Row
-50 Thrusters 20/15kg
-30 Pull-Ups
Saturday
Every 3:00 x 3 Sets:
-30s Max Sandbag Over-the-Shoulder
+
“Kardashian 2.0”
AMRAP 13:00
-70/55 Calorie AirBike
-8 Sandbag Carry (50ft) 150/100lb
-Max Wall Walks*
*Rx+ = Handstand Walk (10ft = 1 rep)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:30 Dead Hang
-1:30 Tabletop Glute Bridge Hold
-1:30 Sorenson Hold; Hugging Medball
-10 TGU / arm; moderate
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.