Monday
Every 1:45 x 8 Sets:
1) 5 Dual KB Hang Clean & Jerk
2) 15s Dual KB Russian Swing; same load
+
“Angelo”
AMRAP 15:00
-40 Russian KB Swings 53/35lb
-30 KB Goblet Squats 53/35lb
-20 KB Clean & Jerk 53/35lb
-10 KB Turkish Getup 53/35lb
*compare to 11.3.23
+
2 Rounds
-1:00 Frog Stretch
-1:00 Seated Biceps Stretch
-0:30 Seal Stretch
-0:30 Supine Torso Twist / way
Tuesday
EMOM 18:00
1) 1 Rope Climb*
2) 8 BBJO*
3) 10-20s L-Sit or Tuck Hold
*challenging height / variation
+
EMOM 18:00 – For Total Reps
1) 30s DB Hang Power Clean 50/35’s
2) 30s Burpee; Lateral Over DBs
3) 30s Max V-Ups
Wednesday
Every 4:00 x 3 Sets:
At :00 | 3 Front Squat RPE 7 – 4s lower
At :30 | 30s Max Back Squat – 2s lower
+
“Barbell Cardio”
3 Rounds for Time (20:00 Cap)
-30 Low Hang Snatch 20/15kg
-30 Front Rack Reverse Lunge 20/15kg
-30 Shoulder-to-Overhead 20/15kg
Thursday
20:00 Choice Machine @ Nasal Cap
*same erg the entire duration
+
4 Rounds; for Load / Quality
-5 DB Bench Press
-10 Banded Face Pulls
-5 KB Strict Press
-10 Band Pull Apart
+
[15:00 Clock]
-10 KB Plank Pull Throughs 26/15lb
-10 Side Plank Lifts / side
-10 KB Cross Body Deadlifts 35/26lb
Friday
Every 2:00 x 6 Sets:
-2-4 Strict Pulling Reps
*level 1 = Lat Pull Down
*level 2 = Strict Pull-up
*level 3 = Strict Chest-to-Bar
*level 4 = L Pull-Up
*level 5 = Low Ring Muscle-Up
+
Every 10:00 x 3 Sets:
AMRAP 7:00
-4 DB Box Step-Over 35/25’s to 20″
-2 DB Overhead Carry (25ft=1) 35/25’s
-30 Speed Steps
-4 DB Hang-to-Overhead 35/25’s
-6 Toes-to-Bar
-50 Single Unders
Saturday
“Who’s Got Gas?”
2 Rounds for Time
-400m Run
-Rest 2:00-
-500m Row
-Rest 2:00-
-1 Mile AirBike
-Rest 2:00-
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Back-to-Wall Tib Raise
-50 Calf Raises; 1s pause at bottom
-50 Banded Good AM; 4s lower
-50 ATG Split Squat (split); 4s lower
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.