Monday
Every 3:00 x 6 Sets:
-2 Back Squat; 4s lower
+
“Head Rush”
AMRAP 9:00
-3/3…6/6…9/9…
Box Jump 24/20″
Handstand Push-Up*
*Rx+ = strict, 30/24″
*compare to 12.18.23
+
Back-to-Wall Tib Raise (3 x 12)
Tuesday
“240902”
For Time (21:00 Cap)
-200-400-600-800-1000m Row
-0:30-1:00-1:30-2:00-2:30 Plank Hold
+
Every 2:00 x 10 Sets:
-12/9 Calorie AirBike
*start conservative and improve time each set
*if you fail to improve your time, terminate the workout
Wednesday
EMOM 10:00: 1 Squat Snatch
+
“14.2 Crockpot”
AMRAP, Until Failure
[0:00-3:00]
2 Rounds
-6 Overhead Squats 95/65lbs
-6 Chest-to-Bar Pull-Ups
[3:00-6:00]
2 Rounds
-8 Overhead Squats 95/65lbs
-8 Chest-to-Bar Pull-Ups
[6:00-9:00]
2 Rounds
-10 Overhead Squats 95/65lbs
-10 Chest-to-Bar Pull-Ups
…
etc.
Thursday
“Pace Car”
Every 3:00 x 10 Sets:
-120m Row
-8 Russian KB Swings 53/35lb
-160m Run
*score is the difference (in seconds) between your fastest & slowest sets
(fastest = 2:02, slowest = 2:22, score = 20)
*absolute scores do not matter, consistency is rewarded
*compare to 11.4.22
Friday
EMOM 15: 1 Strict Press
*start moderate, build to RPE 8.5-9, then repeat that weight for remainder
+
“DB DT”
5 Rounds for Time
-12 Deadlift 50/35’s
-9 Hang Power Clean 50/35’s
-6 Shoulder-to-Overhead 50/35’s
*compare to 12.1.23
+
3 Rounds for Quality
-12 Seated External Rotations / arm
-20s Side Plank / side
Saturday
(Open Gym Workout)
“Vegetable Medley”
[30:00 Clock]
For Max Points:
(i) L-Sit
(ii) Handstand Hold
(iii) Chin-Up Hold
(iv) Shuttle Sprint
(v) Farmer’s Carry
*compare to 12.29.23
Vegetables
At Any Point This Week
Accumulate; as you see fit
-1:00 L-Sit
-50 Band Pull Apart
-50 Back-to-Wall Tib Raise
-50 Bulgarian Ring Rows; easy angle
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.