Monday
Every 2:00 x 6 Sets:
-5 Back Squat; 2s lower
*start moderate, end moderately heavy
+
[10:00 Clock]
Choice Rope Skills & Hanging Gymnastics Practice
+
AMRAP 10:00
-30 Double Unders*
-3 Bar Muscle-Up**
*or 50 single unders
**scale 1 = 6 Toes-to-Bar
**scale 2 = 9 Hanging Knee Raise
Tuesday
EMOM 14
1) 4 DB Snatch; arm 1
2) 4 DB Snatch; arm 2
+
“It’s Complexcated”
For Time
Buy-In: 27/20 Calorie AirBike
4 Rounds
-10 Alternating Complexes* 50/35lb
-13 Single DB Squat 50/35lb
*1 Complex = DB Hang Snatch + Push Press
Wednesday
Every 2:30 x 6 Sets:
-10 Banded Russian KB Swings; heavy
-5 Box* Clear Over
*pick an object or box of a tough height
+
“Squilliam Fancyson”
AMRAP 18:00
-8 Push-Up + Alternating Toe-Touch
-18 Step-Ups 24/20″
-8 Ring Row; Feet Past Anchor Point
-18 KB Swings* 53/35lb
*Rx = bell above brow
Thursday
(With a Partner – You Go, I Go)
4 Rounds
-3 Strict Pull-Ups*
-6 DB Bent Row / arm
-12 Hang KB High Pull
*weight or assist to make appropriately challenging
+
4 Rounds
-6 Renegade Rows
-3 DB Devil’s Press
-6 DB Strict Press
+
4-6 Rounds
-3-6 Toes-to-Bar
-3-6 V-Ups
-3-6 GHD Sit-Up
Friday
Every 2:00 x 23 Sets:
*sets 1-5: 20s Row Sprint
*sets 6-11: 4 Back Squat; RPE 7
*sets 12-18: 3 Deadlift; RPE 7
*sets 19-23: 20s Bike Sprint
Saturday
[12:00 Clock]
Strict Press: Find Heavy Triple
+
“Partner 12.3”
[Switch as Desired]
AMRAP 18:00
-15 Box Jumps 24/20″
-12 Push Press 115/75lbs
-9 Toes-to-Bar
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.