Monday
EMOM 12:00
1) 30s T-Spine Opener
2) 6-8 Plate Pullover
3) 6-8 KB Z-Press
4) Choice Squat Mobility
+
EMOM 15:00
1) 1 Turkish Get Up / arm
2) 3-5 OHS; each with 3s pause
3) Choice Gymnastics Skill Work
+
EMOM 18:00
1) 2 Squat Snatch
2) 1 Power Snatch + 1 Overhead Squat
3) Rest
*start RPE 6, end RPE 8-8.5
Tuesday
“Strict Cindy Redux”
AMRAP 20:00
-5 Strict Pull-Ups
-8 Push-Ups
-14 Single DB Step-Up*
*35/25lb, 24/20″
+
[0:00-10:00]
-12 Banded Alt Dead Bugs
-20s Supine Hamstring Stretch / leg
-12 Rebounding Plate Hops
-20s Elevated Achilles Stretch / leg
…
[10:00-20:00]
-30s Elevated Pigeon / leg
-45s Couch Stretch / leg
-45s Frog Stretch
-45s Seated Biceps Stretch
Wednesday
[10:00 Clock]
-15 Banded Terminal Knee Extensions / leg
-10s Isometric Hamstring Curl / leg
-10 Supine Knee Extensions / leg
+
AMRAP 12:00 @ 60% Effort
-12/9 Calorie Machine
-3 Front Squat; from the rack*
-15s Handstand Hold; Heels-to-Wall**
*Start Light & Build to Set 1 Wt for Strength
**Rx+ = 10-25ft Handstand Walk
+
Every 4:00 x 3 Sets:
At :00 | 3 Front Squat RPE 8 – 3s lower
At :30 | 30s Max Back Squat – 2s lower
Thursday
15:00 Choice Machine @ Nasal Cap
*same erg the entire duration
+
“Push Pull” (11:00 Cap)
For Time // 21-15-9-9-9
-Deadlift 205/145lb
-Bench Press 115/75lb
+
4 Rounds for Quality
-20 Banded Tricep Extension
-20 Hollow Rocks
Friday
Every 30s x 18 Sets:
1) 20s Side Plank (R)
2) 20s Tabletop Glute Bridge Hold
3) Calf Stretch (split)
4) 20s Planche Plank
5) 20s Side Plank (L)
6) Overhead Opener
+
[15:00 Clock]
Choice Skill Practice
*inversion or rope climbs
+
“Death of a Salesman”
4 Rounds for Time (16:00 Cap)
-19 Pull-Ups
-49 Double Unders
-150m Run
Saturday
Boot Camp Preview Class
(9am – Free Class to All)
*includes intro to tracking macros
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Sorenson Hold
-2:00 Side Plank / side
-200 Banded Bicep Curls
-200 Banded Hamstring Curls
-40 Straight Arm DB Pec Flys; heavy
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.