Monday
Every 1:30 x 8 Sets:
1) 5-7 Dual KB Hang Clean & Jerk
2) 3-6 Dual KB Hang Snatch
+
“Mario”
For Time (8:00 Cap)
-4-3-2 Rope Climb 15ft
-21-15-9 KB Thruster 35/26’s
+
“Luigi”
For Time (8:00 Cap)
-12-24-36 DB Snatch 60/40lb
-12-12-12 Burpee Box Get-Up 24/20″
Tuesday
[22:00 Clock]
-150m Run
-15s Elevated Cat Pose
-15s Handstand Hold*
-7-10 L-Sit Raises
-7-10 Ring Rows
*Level 1: Wall Walk into Wall-Facing Hold
*Level 2: Soles-to-Wall Hold
*Level 3: Band-Assisted; Using Rack
*Level 4: Freestanding
+
AMRAP 22:00
-50ft Plate Overhead Lunge 45/25lb
-15 V-Ups
-10 Burpees to Plate
-150m Run
+
EMOM 9:00
1) Couch Stretch (split)
2) Supine Hamstring Stretch (split)
3) Overhead Triceps; Using Rig (split)
Wednesday
Every 1:30 x 7 Sets: 2 Power Cleans
*start light and every other set, ending heavy
+
“The Chief”
5 Sets: (rest 1:00 b/w)
AMRAP 3:00
-3 Power Clean 135/95lb
-6 Push-Ups
-9 Air Squats
Thursday
EMOM 21:00 @ Ramping Effort
(Start Easy, End Moderate)
1) Row
2) AirBike
3) KB Farmer’s Carry
+
Every 1:30 x 6 Sets:
-30s of RDLs; light to moderate
+
Thunderstruck
Perform a Barbell Curl Every Time You Hear “Thunder”
*must hold the barbell throughout
Friday
[10:00 Clock]
Hanging Gymnastics Practice
(i) Kipping Pull-Ups
(ii) Muscle-Up Drills
(iii) Rope Climb Variations
(iv) Pegboard
+
Every 2:00 x 9 Sets:
*sets 1-5: 1 Snatch + 2 OHS
*sets 6-9: 3 OHS; from the rack
+
“Karen”
For Time
150 Wall Balls 20/14lb, 10/9ft
Saturday
Partner “Michael”
3 Rounds for Time
-800m Run (Both)
-50 GHD Hip Extensions
-50 GHD Sit-Ups
Vegetables
At Any Point This Week
Accumulate; as you see fit
-400 Single Unders
-50 Hanging Knee Raises
-60 Banded Lat Row
-70 Calorie Bike; choice
-80 Hollow Rocks
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.