Monday
[15:00 Clock]
-5 Shuttle Runs (2x25ft=1)
-8 Squatting PVC Passthroughs
-10 Ring Row / 5 Strict Pull-Up
-15s Overhead Opener
-8 Kettlebell Z-Press
-8 Kettlebell Front Squat*
*fingers locked, same load as press
Every 1:30 x 10 Sets:
-Squat Clean & Jerk
*start light, end heavy
+
“Keister”
3 Rounds for Time (15:00 Cap)
-20 Step Back Lunge 115/85lb
-15 Ground-to-Overhead 115/85lb
-10 Burpee over Bar
Tuesday
[15:00 Clock]
Inversion Skill Practice
*at 3,6,9,12:00 complete…
-10 Feet-Elevated Ring Row
-10 Banded Face Pulls
+
“Jiggity Jig”
<Alternate Rounds with a Partner>
10 x 2:00 Rounds (Continuous)
1) AirBike Calories
2) Strict Handstand Push-Up*
*scale to kHSPU or HSPU Off Box
*score is total combined reps
Wednesday
Back Squat (5 x 5)
*go every 2:30
*start RPE 7, end RPE 8.5-9
+
“Unhinged”
10 Rounds
(1:00 On, 1:00 Off)
-1 Rope Climb* 12ft
-5 Deadlifts**
-Max Row Calories
*Rx+ = Pegboard
**use heaviest squat load
(only row calories are scored)
Thursday
Every 6:00 x 6 Sets:
1) 66/60 Calorie Row
2) 50/40 Calorie AirBike
+
A. DB Upright Row (2 x 8-12ea)
B. V-Ups (2 x 30s Max Reps)
C. Hammer Curls (3 x 8-12ea)
D. GHD Sit-Ups (3 x 30s Max Reps)
Friday
EMOM 14:00
1) 10 DB Bench Press
2) 5 Barbell Bent Over Row
+
“History Buff”
For Time
-33 Calorie Row
-66 KB Shoulder-to-Overhead 35/26’s
-11 Wall Walks*
*Rx+ = 150ft Handstand Walk*
[12:00 Clock]
-10 Calf Raise
-10 Tib Raise
-10 Clamshell Raise (split)
-10 Cook Hip Lift (split)
Saturday
(Open Gym Workout)
“Karen Gets Around”
For Time (25:00 Cap)
-25 Burpee; Lateral over Rower Rail
-50 Chest-to-Bar
-100 Double Unders
-150 Wall Balls 20/14lb, 10/9ft
-100 Calorie Row
-50 Toes-to-Bar
-25 Line-Facing Burpee
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.