Monday
Every 2:30 x 6 Sets:
-Power Clean + Front Squat + Squat Clean + Front Squat
*start moderate, end heavy
*drop / reset after the front squat
+
“Gumball”
For Time
-20/15 Calorie Ski
-20/15 Calorie AirBike
*a new athlete goes every two minutes, in the order names are written on the whiteboard
*there will be a 24 minute running clock, in the time before and after you go, perform your choice skill practice (jump rope, hanging, or inversion).
Tuesday
“Log Boom”
500m Row for Time
+
“Baby Boom”
2 Sets: (rest 7:00 b/w)
AMRAP 7:00
-46 Med-Ball Step-Ups 20/14lb, 24/20″
-Max Row Calories
*perform at 70% & 90% Respectively (set 2 scored)
*2min of each rest must be spent in a sorenson hold
+
Tabata Hollow Rocks
Wednesday
Every 2:00 x 7 Sets: 3-Position Snatch
*hip, hang, low hang
+
AMRAP 11:00
3 Rounds
-5 DB Cluster 50/35’s
-7 Pull-Up
3 Rounds
-5 DB Cluster 50/35’s
-5 Chest-to-Bar
3 Rounds
-5 DB Cluster 50/35’s
-3 Bar Muscle-Up
+
Seated External Rotation (3 x 8ea) 5lb
Thursday
[20:00 Clock]
-30s Ring Row Hold at Chest
-20 Crossover Single Unders
(Scale to 60s of Attempts)
-1:00 Choice Erg; nasal breathing only
-10 Banded Good Mornings
+
[20:00 Clock]
-20s Freestanding Handstand Hold
(Scale to 60s of Attempts / Practice by Wall)
-200ft Overhead KB Carry (2x50ft ea)
-1:00 Choice Erg; nasal breathing only
-20s Side Plank / side
Friday
EMOM 15
1) 1 Push Press + 2 Jerks; build to max
2) 2-4 Strict Pull-Ups* / Lat Pull Down
3) 4 Box Clear Overs; tough height
*weight or assist as needed to make appropriately challenging
+
“Resting L-Sit Face”
4 Rounds
[2:00 On, 1:00 Off]
-20s L-Sit (scale to Tuck Hold)
-50ft Kettlebell Lunge* 53/35’s
-Max Length Farmer’s Carry** 53/35’s
*hold it however you want folkes
**50ft = 1 Rep
(only FC reps are scored)
Saturday
(Team Throwdown)
“Tag Team” (Team of 3)
AMRAP 6:00: Alternating DB Clean & Jerk 50/35lb
AMRAP 6:00: Burpee Broad Jumps 6/4ft
AMRAP 6:00: KB Thrusters 35/26’s
AMRAP 6:00: Row Calories
*partner 1: minutes 1 & 4 of each amrap
*partner 2: minutes 2 & 5 of each amrap
*partner 3: minutes 3 & 6 of each amrap
(score is total reps)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Banded External Shoulder Rotations / arm
-2:00 FLR Hold on Low Rings
-10 TGU / arm; moderate
-100 Seated Banded Hamstring Curls
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.