Monday
Every 2:00 x 6 Sets:
-1 Clean + 2 Front Squat
*all same load, RPE 8.5
+
“Terminal Tourist”
For Time
-30 DB Suitcase Walking Lunge 50/35lb
-80 Double Under
-800m Run
-30 DB Snatch 50/35lb
(Rest Exactly 3:00)
-30 DB Snatch 50/35lb
-800m Run
-80 Double Under
-30 DB Suitcase Walking Lunge 50/35lb
Tuesday
Every 1:30 x 12 Sets:
1) 25s Russian KB Swing; heavy
2) 2-3 Hand-over-Hand Sled Pull (23ft)
3) 25s Inverted Row
4) Choice OHS Mobility
+
“Neurotic Asphyxiation”
4 Rounds for Max Reps
-1:00 AirBike Calories
-1:00 Toes-to-Bar
-1:00 Overhead Squat 95/65lb
-1:00 Rest
Wednesday
[12:00 Clock]
Choice Inversion Skill Practice
+
Every 2:00 x 5 Sets:
-6-8 DB Bench Press
+
“Forty: Just a Number”
For Time (10:00 Cap)
2-4-6-8
-DB Burpee Box Step-Over 50/35’s, 24/20″
-Wall Walk
Thursday
20:00 Choice Cyclical @ Nasal Cap
+
Every 1:30 x 15 Sets:
*sets 1-6: 3 Front Squat; 3s lower
*sets 6-10: 2 TnG Power Clean
*sets 11-15: 5 RDL; 3s lower
(all sets RPE 6 throughout)
Friday
20:00 Clock @ Warm-Up Pace
-150m Row
-4 Up-Dog to Down-Dog
-4 Ring Row
-150m Run
-8 Scap Pull-Ups
-25ft Bear Crawl
*optional: wear a vest
+
“Cindy”
AMRAP 20:00
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats
Saturday
Partner “Dirty Hands”
For Total Time (24:00 Cap)
6 Rounds
-3 Wall Walks
-8 Hang Snatches 75/55lb
-13 Box Jump Overs 24/20″
6 Rounds
-25ft HS Walk / 50ft Bear Crawl
-8 Hang Power Cleans 115/85lb
-8 Burpee Box Jump Overs 24/20″
*each partner completes a full movement
(i.e. P1 does 3 WW, P2 does 8 Hang Snatch, etc.)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Hip Extension on GHD; 1s pause on each
-50 Banded External Rotations / arm
-75 Prone Banded Hamstring Curls
-100 Banded Tricep Extensions; light & fast
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.