Monday
[0:00-15:00]
-10 Calorie Erg
-5 Boot Strappers
-5/5 Squatting Sky Reach
-5 Empty BB RDL
-5 Empty BB Strict Press
-15s Elevated Cat
…
[15:00-30:00]
Find Heavy Power Clean & Jerk
+
“Barbell Beep Test”
Perform 1 Clean & Jerk, Until Failure
*Use 185/125lb or 75% of strength, whichever is less
+
15:00 Cyclical @ Conversational Pace
*row, run, bike or ski
Tuesday
[20:00 Clock]
Choice Handstand Skill Practice
*At 0,5,10,15,20:00 complete…
-3-6 Strict Pull-Ups*
*weight or assist to make challenging
*progress from 2 weeks ago
+
“Buck Furpees”
4 Rounds
(2:30 On, 1:30 Off)
Odd Sets:
-30 Wall Ball 20/14lb, 10/9ft
-Max Burpee to Bar Touch
Even Sets:
-30 Russian KB Swing 70/53lb
-Max Burpee Box Get Over 40″
Decreasing Cadence Breath Work
Wednesday
Every 4:00 x 3 Sets:
-4 Front Squat 75-80%
-Max Lunges*, Until 1:00 Mark
*Step Back Farmer’s Hold 50/35’s
+
“Blind Corner”
For Time (27:00 Cap)
-1200m Run
-24 Toes-to-Bar
-1000m Run
-20 Toes-to-Bar
-800m Run
-16 Toes-to-Bar
Thursday
[12:00 Clock]
-10 Calories; Choice Erg
-8/8 KB Chainsaw Row
-15s PNF Elevated Cat
-4/4 Single Arm KB Push Press
-15s Isometric Lunge / side*
*rear knee hover 1″ off the ground
+
EMOM 10:00
-5 KB Windmill
-5 Breath Side Plank Hold
*hand holding KB is the elbow that goes to the ground
*alternate sides each minute
*perform both movements in the minute
+
EMOM 10:00: 10/7 Calorie AirBike
*high plank hold in remainder
*do not reset the bike
+
10:00 Cyclical @ Conversational Pace
*row, run, bike or ski
+
3 Rounds
-30s Single Leg Adductor Stretch / side
-30s Side Lying Quad Stretch / side
-30s Pigeon Stretch / side
Friday
EMOM 20:00
1) 25s Max GHD
2) 25s of Alt Gorilla Rows
3) 25s of DB Bench Press; moderate
4) 1 Pegboard, Rope Climb, or Hand-over-Hand Sled Pull
+
“Warp & Weft”
2 Rounds for Time (12:00 Cap)
-60 Double Under
-3 Deadlift 315/205lb
-30 No Touch Shuttle Run (25ft=1)
-3 Deadlift 315/205lb
-15 Box Jump 24/20″
-3 Deadlift 315/205lb
*scale to a weight you can do unbroken
Saturday
A. Every 2:00 x 5 Sets:
-5 Box Jump Over 30″
-3 Power Clean + Push Jerk*
*start at RPE 6 and build to tough triple while going directly from the power clean to overhead (no re-dip)
B. Back Squat: 10min to Find Heavy Double
+
“Kardashian”
AMRAP 10:00
-90/70 Calorie AirBike
-50 Sandbag Squats* 150/100lb
-Max Handstand Walk**
*sandbag may be held however
**every 5ft = 1 rep
**scale to Wall Walks
(adjust calories to finish by 6min mark)
(adjust sb squats to finish by 8.5min mark)
+
4 Sets:
-8 DB Bent Over Row / arm
-6 Single Arm DB sPress / arm
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.