Monday
Every 2:30 x 5 Sets:
-4 Overhead Squats
+
Open Workout 11.1
AMRAP 10:00
-30 Double Unders
-15 Power Snatch 75/55lb
Tuesday
[12:00 Clock]
-12 Banded Face Pulls
-12 Tabletop Glute Bridge
-12 90-90 Hip Rotations
-12 Tib Raise; Back-to-Wall
+
Every 1:30 x 7 Sets:
-3 Pendlay Rows
+
“Bird Bath”
4 Rounds
(2:00 On, 2:00 Off)
-8/6 Calorie Row
-8 KB Swing 70/53lb
Wednesday
Every 3:00 x 5 Sets:
-5-7 Front Squat
+
“Widow Maker”
5:00 Max Bar-Facing Burpees
*compare to 1.13.23
Thursday
2 Sets: (rest 2:00 b/w each)
[8:00 Clock]
-50/40 Calorie Row
-Inversion Skill Work, Remainder
[8:00 Clock]
-40/30 Calorie AirBike
-Inversion Skill Work, Remainder
+
EMOM 12:00
1) 30s Max Goblet Step-Up, 24/20″
2) 30s Max KB Bent Row (L)
3) 30s Max KB Bent Row (R)
*compare to 10.5.23
Friday
4 Sets: (rest 3:00 b/w)
EMOM 7:00
*set 1: pulling
-lvl 1: 1 legless rope climb
-lvl 2: 1 rope climb
-lvl 3: 3 lat pull down; heavy
*set 2: pressing
-lvl 1: 2-3 Deficit, Strict HSPU
-lvl 2: 2-3 Handstand Push-Ups
-lvl 3: 10-12 Scap Handstand Push-Ups
*set 3: single leg strength
-lvl 1: 4-6 Goblet Wtd Pistols
-lvl 2: 4-6 Band-Assisted Pistols
-lvl 3: 4-6 Pistols to Box / Bench
*set 4: 20s AirBike
(reset bike each, score is total cals)
Saturday
(Open Gym Workout)
Partner “Dipsy Do”
(Split Work with Partner)
For Time (15:00 Cap)
-40 Deadlifts 155/105lb
-40 Hand-Release Push-Ups
-30 Hang Power Cleans 155/105lb
-30 Bar-Facing Burpee
-20 Front Squats 155/105lb
-400′ Bear Crawl*
*Rx+ = 200ft Handstand Walk
Vegetables
At Any Point This Week
Accumulate; as you see fit
-2:00 Tuck Hold
-50 Banded Pallof Press / side
-2:00 Sorenson Hold
-50 Tabletop Glute Bridge
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.