Monday
Closed for Christmas.
Tuesday
Every 3:00 x 6 Sets:
-2 Front Squat
*start light, end heavy
*during rest complete: 20s overhead opener,
4 alternating reverse lunges with light plate
+
“Burning Ham”
AMRAP 22:00
-14 Burpee; Lateral Over Empty Bar
-18 BB Overhead Reverse lunge 20/15kg
-22 Shuttle Run (25ft=1)
Wednesday
“RC Cola”
20:00 Row for Calories
-Every 2:00 (+0:00): 2 Rope Climbs
*Rx+ = Legless Rope Climb
+
EMOM 21
1) 10 DB Bicep Curls; Alternating
2) 2-3 Wall Walks*
3) 15 Banded Lat Row
*Rx+ = 20ft Handstand Walk
Thursday
Every 3:00 x 4 Sets:
-5-7 Double KB Strict Press
*build in deadlifts during rest
+
Every 3:00 x 4 Sets:
-6 Touch-N-Go Deadlift; 3s lower
+
AMRAP 9:00
-9 Ring Dip*
-9 Box Jump 24/20″
-9 KB Thruster 53/35’s
*Rx+ = top of high rings
Friday
“Vegetable Medley”
[30:00 Clock]
For Max Points:
(i) L-Sit
(ii) Handstand Hold
(iii) Chin-Up Hold
(iv) Shuttle Sprint
(v) Farmer’s Carry
+
10:00 Choice Cyclical @ Smooth Pace
Saturday
“Nate”
AMRAP 20:00
-2 Ring Muscle-Ups
-4 Handstand Push-Ups
-8 Kettlebell Swings 70/53lb
*scales: Strict Pull-Ups, DB Push Press, KB Load
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2k Row @ Cruise Pace
-500 Single Unders
-1:30 GHD Sit-Up Hold at Parallel
-50 Calf Raise; 1s pause at top & bottom
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.