Monday
Every 1:30 x 10 Sets
1) 5 Barbell Bent Over Row; heavy
2) 15s Max Power Clean; same load
+
“Arm Farm”
5 Rounds for Time
-5 Push-Pull Complexes*
-10 DB Hang Power Clean 50/35’s
*1 Complex = 2 Push-Ups + 1 Burpee Pull-Up
Tuesday
Back Squat (10,8,6,4,2)
*go every 2:30
*start light, end heavy
+
“Ppopgi”
For Time (22:00 Cap)
2 Rounds
-75 Double Unders
-25 Wall Ball 20/14lb, 10/9ft
(Rest 1:00)
2 Rounds
-25 Medball Step-Up 20/14lb, 24/20″
-25 Wall Ball 20/14lb, 10/9ft
(Rest 1:00)
2 Rounds
-75 Double Unders
-25 Medball Step-Up 20/14lb, 24/20″
Wednesday
[13:00 Clock]
Choice Inversion Practice
…
[13:00 Clock]
Unfatigued Pulling Strength
*pick 1-2 options: (listed easy to expert)
–Neutral Grip Lat Pull Down
–Clock Grip Hang
–Hand-over-Hand Sled Pull
–Rope Climb
–Clock Grip Pull-Ups
–Pegboard
–Legless Rope Climb
–Strict Muscle-Ups
–Legless Pegboard
+
3 Sets: (rest 3:00 b/w)
AMRAP 3:00
-15/12 Calorie AirBike
-12 American KB Swings 70/53lb
-9 Toes-to-Bar
*pick up where you left off each set
Thursday
A. AMRAP 8:00 @ 60-70% Effort
-8 Calorie Row
-8 Single Arm DB Press / side 35/25lb
+
B. AMRAP 8:00 @ 60-70% Effort
-8 Calorie AirBike
-8 KB Taters 35/26lb
+
C. AMRAP 8:00 @ 60-70% Effort
-8 Shuttle Run (2×25=1)
-8 Hip Extension on GHD*
*2s pause at the top of each rep
+
Joint Health [20:00 Clock]
-8 Patrick Step-Up / side
-8 KB Windmill / arm
-20s Hanging Knee Raise
-8 Pausing Cossack Squats; rig-supported
-8 Banded External Rotations / arm
-20s GHD Sit-Up Hold at Parallel
Friday
[0:00-15:00]
-20/15 Calorie Erg; cruise
-10 Push-Up to Down-Dog
-5 Pendlay Rows; start light & build
-30s Dead Hang
…
[15:00-30:00]
-20/15 Calorie Erg; cruise
-2 Wall Walks
-60s Choice Jump Rope Practice
-3 Power Cleans; start light & build
+
Every 1:30 x 10 Sets: (5 Each)
1) 5 Bench Press; RPE 5 → 8.5
2) 5 Supinated Strict Pull-Up; RPE 5 → 8.5
*flip flop with a partner
Saturday
“Kardashian”
AMRAP 10:00
-90/70 Calorie AirBike
-50 Sandbag Squats* 150/100lb
-Max Handstand Walk**
*sandbag may be held however
**every 5ft = 1 rep
**scale to Wall Walks
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Alternating Bird Dogs
-30 Bulgarian Ring Rows
-30 Alternating Dead Bugs
-30 Deficit Push-Ups; 2s pause at top
-30 BB RDL; 4s lower
-30 Cyclist Squats; goblet wtd; light
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.