Monday
Every 2:00 x 8 Sets:
-3 TnG Power Snatch
*start at 70% and build to heavy
+
AMRAP 8:00
-8 AbMat Sit-Ups
-8 Front Rack Reverse Lunge 135/95*
*must be unbroken – scale accordingly
Tuesday
EMOM 12
1) 2 Back Squat @ 85+%
2) 15s Max DB Push Press 50/35’s
3) Rest
+
“Cindy, You Bench”
AMRAP 20:00
-5 Strict Pull-Ups
-10 DB Bench Press 50/35lb
-15 Air Squats
Wednesday
Every 3:00 x 10 Sets:
-8 Dumbbell Up-Downs 50/35’s
-8 Box Jump 24/20″
-Max* Shuttle Run (65ft), Until 1:30 Mark
*start at 60% effort and improve your score each interval, ending at a tough pace
*each length is 1 rep
+
[15:00 Clock]
-20 Banded Hamstring Curls
-20ft Forward Crab Walk
-20s GHD Hold at Parallel
-5 Half-Kneeling KB Press / side
-5 Banded External Rotations / arm
Thursday
EMOM 8
1) 4 Pistols Squat*
*assist or weight appropriately
2) 4 Broad Jumps
+
Every 1:30 x 6 Sets:
-3 DB Strict Press
*RPE 6-7 for all
+
Every 1:30 x 7 Sets:
-1 Split Jerk
*start moderate & build to max
+
EMOM 12
1) 45s Max Rope Climbs
2) 45s Max Double Unders
3) 45s Plank Hold
Friday
[12:00 Clock]
-8 BB Front Rack Rotations
-20s Banded Lat Stretch / side
-2 Power Clean + 2 Front Squat
-20s Squatting Groin Stretch
-1 Wall Walk
-20s Overhead Opener
+
[0:00-12:00]
Squat Clean: Build to Heavy
[12:00-24:00]
Pause Front Squat: Build to Heavy
+
2 Sets: (rest 3:00 b/w)
AMRAP 5:00
-3 HSPU
-3 Power Clean*
*use 60% of today’s squat clean
Saturday
“Ergathlon”
Team of 3
(Split as Desired)
-10 Mile AirBike
-10 Kilometer Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-3k BikeErg
-3:00 Sorenson Hold
-3:00 High Plank Hold
-300ft Suitcase Carry 53/35lb (split)
Please keep in mind that your coach will help you adjust the workout to variations of movement which are appropriate for you, allowing your to maximizing your workout and long-term progress.