Monday
Every 2:30 x 6 Sets:
-3 Back Squat; 3s lower
*start moderate, end heavy
+
“That’s Odd”
AMRAP 13:00
Buy-In: 51 AbMat Sit-Ups*
-11 Pull-Up
-9 Box Get Up 30/26″
*Rx+ = GHD or V-Ups
Tuesday
Every 2:30 x 5 Sets: 3 Snatches
*start moderate, end RPE 8
+
“Plate Carrier”
6 Rounds for Time
-16 Plate Ground to Overhead
-50ft Plate Overhead Lunge
-8 Burpee to Plate
*no Rx loading, pick something that will challenge you
*Rx+ = perform in plate carrier
Wednesday
AMRAP 18:00
-50/40 Calorie Row
-50 American KB Swings 53/35lb
-40/30 Calorie AirBike
-50 Double Unders or Crossover Singles*
*Rx+ 25 Crossover DU
+
Obstacle Course
[15:00 Clock]
Complete the O-Course For Time
*rest to full recovery between run throughs
Thursday
EMOM 10
1) 30s Max Boar Pulls
2) 15 Banded Lat Rows
+
EMOM 10
1) 40s Patrick Step-Up (split)
2) 40s Supine Glute Bridges
+
EMOM 10
1) 30s Machine Face Pulls
2) 30s DB Hammer Curls
+
EMOM 10
1) 30s Supine Toe-Touches
2) 30s Med-Ball Russian Twists
Friday
EMOM 15: 1 Strict Press
*start moderate, build to RPE 8.5-9, then repeat that weight for remainder
+
“DB DT”
5 Rounds for Time
-12 Deadlift 50/35’s
-9 Hang Power Clean 50/35’s
-6 Shoulder-to-Overhead 50/35’s
+
3 Rounds for Quality
-12 Seated External Rotations / arm
-20s Side Plank / side
Saturday
(Team Throwdown)
“The Amazing Race”
For Time, Teams of 3 (Relay Style)
-30 Shuttle Runs (2x50ft)
*traverse 30″ berm at 25ft mark of each length
-30 Kettlebell Complexes 53/35lb
*5 thrusters + 6 goblet lunges + 7 russian swings
-30 KB Carries (2x50ft)
*traverse 20″ berm at 25ft mark of each length
*kettlebell cannot touch the berm
Vegetables
At Any Point This Week
Accumulate; as you see fit
-60 Back-to-Wall Tib Raise
-60 Calf Raise; Off Edge of Plate
-60 Breaths of Side Plank (split)
-60 Weighted 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.