Monday
“Blue Monday”
(Partner Workout)
*one works, one rests*
For Time (35:00 Cap)
-200 Calorie AirBike*
-100 Deadlift 315/205lb
-200 Calorie Row*
-150 Kettlebell Swings 70/53lb
*subtrack 25 / female on team
Tuesday
Every 2:00 x 7 Sets:
1) 20s Feet-Elevated Ring Rows (or) Bar Muscle-Ups
2) 20s Choice Dips
+
“Heather Olive”
11 Rounds for Time
-9 Burpee to Plate 45/25lb
-7 Pull-Up*
*if scaling pull-ups, scale burpee reps to 7
*Rx+ = Chest-to-Bar
Wednesday
[15:00 Clock]
Find Heavy Complex:
-1 Clean + 3 Front Squat
+
“Whistle Punk”
PACER; For Max Lengths
-65ft Shuttle Runs-
(Interval Cadence Increases Every ~60s)
+
3-4 Rounds
-15 Banded Face Pull
-15 KB Side Bend / side
-15s Banded Side Plank / side
Thursday
Every 7:00 x 7 Sets:
-500/450m Row
-1.0/0.9 Mile AirBike
*start easy & ramp pace
*scale to rest at least two min
Friday
[0:00-7:00]
-25ft Bear Crawl
-20 Lateral Line Hops
-15 Scap Pull-Ups
-10 Box Step-Ups 24/20″
-5 BB Good Morning 20/15kg
[8:00-15:00]
-6 Box Jumps 24/20″
-8 Barbell RDL 115/85lb
-10 Ring Row
-12 Bench Press 20/15kg
[16:00-23:00]
-12 Bar Hops
-10 DB Power Snatch 50/35lb
-8 Front Squat 115/85lb
-6 Kipping Pull-Up
Every 2:30 x 4 Sets:
-4 Power Clean; drop & reset
*Building; RPE 6-7-8-9
+
“Freaky Friday”
For Time (10:00 Cap)
-10-8-6-4-2 Bench Press 185/115lb
-2-4-6-8-10 Strict Pull-Up
Saturday
“Hundo”
For Time
-300 Double Unders
-200 Calorie Row
-100 Calorie AirBike
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Ring Support Hold
-2:00 Chin-over-Bar Hold
-30 ATG Split Squat (split)
-30 Clamshell Raises (split)
-30 Tabletop Glute Bridges
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.