Monday
Every 2:00 x 6 Sets:
-5 Front Squat; 2s lower
*start moderate, end moderately heavy
+
“Vegan Meat Sticks”
AMRAP 20:00
-6 Toes-to-Bar
-6 Alternating Pistols
-60 Double Unders
-60s Rest
*Rx+ 9 TTB, Pistols with 26/18lb in Goblet
Tuesday
EMOM 15
1) 3 TnG Power Clean + 1 Push Press
2) 5 KB Bent Over Row / arm
3) 6 Double DB Hang Snatch
+
For Time
-30 Hang Power Clean 115/85lb
-30 Handstand Push-Ups*
-30 DB Hang Snatch 60/40lb
*Rx+ = Strict
Wednesday
Partner “Big Cat”
10 Rounds (5 Each)
-1 Pegboard*
-50ft Sprint
-5 Box Jump 40/30″
-50ft Sprint
*scale 1 = 5 Tucked Chin-Ups
*scale 2 = 5 Band-Assisted Chin-Ups
+
10 Rounds for Time @ 70% Effort (5 Each)
-30/23 Calorie Row
-50ft Run
-5 Box Jump 24/20″
-50ft Run
-5 Rower Rail Hops
-50ft Run
-5 Box Jump 24/20″
-50ft Run
-5 Rower Rail Hops
Thursday
Every 90s x 8 Sets:
-3 Strict Press; all moderately heavy
+
“Turkey Tots”
(Partner Workout)
AMRAP 21:00
-21/15 Calorie AirBike
-15 DB Push Press 50/35’s
-9 Deadlift 275/175lb
*one person will complete all the reps of one movement,
their partner will complete all the reps of the next, etc.
Friday
“Beer Mile”
4 Rounds for Time
-1 Beer 12oz; consumed within 30ft
-400m Run
*Rx requirements…
-beer must be minimum of 5% ABV
-cans or bottles may be used but must remain unaltered
(no shotgunning, puncturing the can, squeezing the can, etc.)
-can / bottle may not be opened until the athlete enters the 30ft (9m) transition area
-athletes must invert the can or bottle to show it is empty before leaving the transition area
-if you vomit (once or multiple times), you must complete a fifth penalty run lap of 400m
Saturday
“Fitty”
For Time
-50 Chest-to-Bar
-50 DB Squat Snatch 50/35lb
-50 GHD Sit-Ups
-50 Box Jump Overs 24/20″
Vegetables
At Any Point This Week
Accumulate; as you see fit
-10:00 Choice Inversion Practice
-2:00 Side Plank (split)
-50 Toe-Drag Step-Ups (split)
-50 Banded External Rotations (split)
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.