Monday
Every 2:00 x 6 Sets:
-2 Box Jump Overs; tough height
-2 Push Jerks*; from the rack
*start moderate, end heavy
+
“Discount Code”
For Time (18:00 Cap)
-25 Pull-Up
-50 Double Unders
-25 Handstand Push-Ups
-50 Double Unders
-50 Toes-to-Bar
-50 Double Unders
-25 Handstand Push-Ups
-50 Double Unders
-25 Pull-Up
Tuesday
“Par 5”
For Max Reps
-5:00 Row Calories
-5:00 Barbell Step-Ups 20/15kg, 20″
-5:00 Shuttle Runs (25ft)
-5:00 Kettlebell Swings 35/26lb
-5:00 AirBike Calories
*athlete chooses where to start and rotates through in order
Wednesday
EMOM 16:00
1) 2 Barbell Strict Press – all heavy
2) 12 DB Bent Over Row*
*alternate arms each interval
+
“Go Ready Set”
Every 2:00 x 5 Sets:
-9 DB Power Clean
-9 DB Squats
-9 DB Shoulder-to-Overhead
*must be completed as an unbroken complex
*score is DB weight for the 5 sets
*dual dumbbell, but only one is tallied
(e.g. 35-40-40-40-45’s) = 200
+
Weighted External Rotations (3 x 8ea) 2.5-5lb
Thursday
[20:00 Clock] 60% Effort
-10/8 Calorie AirBike (or BikeErg)
-12 DB Skull Crushers; moderate
-8 Tuck Crunches
-15 Banded Face Pulls
…
[20:00 Clock] 60% Effort
-10/8 Calorie Row (or SkiErg)
-16 Freestanding Bent Row (8L+8R) moderate
-16 Suitcase Deadlift (8L+8R) moderate
-12 Breath High Plank Hold
-12 Tabletop Glute Bridge
*compare to 1.5.24
Friday
[13:00 Clock]
Inversion Skill Practice
+
EMOM 13:00: 2 Deadlift
*start light, end heavy
+
“Limb & Carry”
AMRAP 13:00
-13/10 Calorie AirBike
-3x35ft Sandbag Bearhug Carry 150/100lb
-3 Rope Climb 15ft
-3x35ft Sandbag Bearhug Carry 150/100lb
Saturday
“El Fin”
Every 10 Minutes x 3 Sets:
{score is total reps}
Act I: AMRAP 6:00
-15-12-9 Calorie AirBike* (F: 12-9-6)
-6 DB Squat Snatch 50/35lb
Act II: AMRAP 6:00
-36 Double Under
-12 Toes-to-Bar
-4 Wall Walk
Act III: AMRAP 6:00
-5 Squat Clean Thrusters 165/110lb
-10 Cleared Box Jump Over* 20” (M&F)
*box facing jump & land
Vegetables
At Any Point This Week
Accumulate; as you see fit
-100 Banded Hamstring Curls
-50 Banded External Rotations / arm
-2:00 Side Plank / side
-50 Seated L-Sit Raises
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.