Monday
Every 3:00 x 6 Sets:
-2 Back Squat; 4s lower
+
“Head Rush”
AMRAP 9:00
-3/3…6/6…9/9…
Box Jump 24/20″
Handstand Push-Up*
*Rx+ = strict
+
Back-to-Wall Tib Raise (3 x 12)
Tuesday
“Timber”
Max Unbroken Toes-to-Bar
+
Every 2:00 x 10 Sets: (5 Each)
1) 60s Choice Hanging Gymnastics Practice
2) 3 Touch-N-Go Power Clean + Rest ~15s + 1 Tough Set of Push Jerks
+
Vegetables
Accumulate; as you see fit
-100 Supine Glute Bridge
-50 Banded External Rotations / arm
-2:00 Side Plank / side
-50 Seated L-Sit Raises
Wednesday
EMOM 16
1) 5-8 Bar-Facing Burpees
2) 25 Double Unders (:25s Cap)
3) 5-8 Muscle Snatch 75/55lb
4) 4 x 25ft Shuttle Run
*perform each minute as fast as possible
+
“Bout Time”
3 Rounds for Reps
-2:00 AirBike Calories
-2:00 Burpee to Pull-Up Bar Touch
-2:00 Plate Overhead Reverse Lunge 25/15lb
Thursday
(With a Partner, for Quality)
4 Rounds
-10 Banded Good Morning; 3s lower
-10 DB Pec Fly; 3s lower
+
8 Rounds
-250m Row
-2 Bench Press; building
+
4 Rounds
-10 Alt DB Hammer Curls
-20 Banded Tricep Extensions
…
easy choice cyclical until 55min mark of class
Friday
“Dr. Jekyll”
For Time (15:00 Cap)
-45/36 Calorie AirBike
-45 Deadlift 225/155lb
-45 Russian KB Swing 53/35lb
*Rx + = American
+
“Mr. Hyde”
For Time (15:00 Cap)
-55/45 Calorie Row
-45 DB Hang Clean & Jerk 50/35’s
-45 Pull-Ups
*Rx + = Chest-to-Bar
Saturday
“12 Days of Christmas”
-1 Shuttle Run Lap (2x50ft)
-2 Box Jumps 24/20″
-3 Burpee Lateral over DB
-4 Single Arm Devil’s Press 50/35lb
-5 Toes-to-Bar
-6 DB Box Step-Up 50/35lb, 24/20″
-7 Double Unders
-8 DB Snatch 50/35lb
-9 Calorie Row
-10 DB Shoulder-to-Overhead 50/35lb
-11 DB Goblet Squats 50/35lb
-12 Calorie AirBike
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Low Ring FLR Hold
-2:00 Ring Row Hold at Chest
-2:00 Side Plank / side
-2:00 Sorenson Hold
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.