Monday
Every 2:30 x 6 Sets:
-5 Double DB Clean & Jerk
*start moderate, build to heavy
+
“DB PB”
10 Rounds for Time
-160m Run
-5 DB Clean & Jerk 50/35’s
Tuesday
Every 2:00 x 8 Sets:
-2 Wall Walk
-4 Strict Pull-Ups
-8 AbMat Sit-Up
*Rx+ = Bar Muscle-Up
+
Every 1:30 x 10 Sets:
-1 Rope Climb
-6 Switch Lunge Jumps
-Max Push-Up + Alternating Toe Touch, Until 45s Mark
*Rx+ = Legless Rope Climb
Wednesday
Every 2:00 x 9 Sets:
-2 Back Squat
*start at 80% and build to heavy
+
“Charley Whorse”
AMRAP 10:00
-12/10 AirBike Calories
-12 Goblet Squat 70/53lb
-Rest 30s-
+
[10:00 Clock]
-10 Banded 90-90 Raises
-10 Tabletop Glute Bridge
-10 Arch Body Lift Offs
Thursday
EMOM 15; build to heavy
1) 1 Turkish Get-Up (R)
2) 1 Turkish Get-Up (L)
3) 30s Max American KB Swings
+
AMRAP 20:00
-150m Run
-6 Turkish Get-Up 53/35lb
+
Tabata Single Arm DB Bent Row
Friday
Every 3:00 x 5 Sets:
-10,8,6,4,2 TnG Push Jerk
*from the floor
+
“Ya’ Filthy Animal”
AMRAP 10:00: Max Bear Crawl
-On the Minute (+0:00): 7 V-Ups
*one hand must always be on the ground to count as a bear crawl
*each 25ft length is counted as 1 rep, only bear crawl is counted in your score
Saturday
“3 Amigos”
Teams of 3
[Long Cycle]
AMRAP 15:00
-10 Calorie AirBike
-10 KB Hang Clean & Jerk 53/35’s
+
[Buck Furpees]
AMRAP 15:00
-10 Calorie Row
-10 Burpee Box Step-Up 24/20″
+
[Jail Break]
AMRAP 15:00
-100m Run
-10 Pull-Ups
*each person completes a single workout
*score is total reps combined for all 3 parts
(no, you don’t do all 3)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-50 Hip Extension on GHD; 1s pause on each
-75 Banded External Rotations / arm
-100 Prone Banded Hamstring Curls
-125 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.