Monday
Every 2:00 x 6 Sets:
-X Back Squat*
*6,5,4,3,2,1
(end heavy, not maximal)
+
“Death Cab for Cutie”
AMRAP 16:00
-265m Run
-2…4…6… Back Squat
*use 70% of top single from strength
Tuesday
Every 2:00 x 8 Sets:
*sets 1-4: 2 TnG Power Clean + 2 Push Jerk
*sets 5-8: 1 Power Clean + 1 Jerk
+
“Double Bogey”
For Time (15:00 Cap)
25-20-15-10-5
-American KB Swings 70/53lb
5-10-15-20-25
-Pull-Ups
*all sets must be executed in at least 5’s, or scale to ring rows
Wednesday
Every 3:00 x 4 Sets:
-15/11 Calorie AirBike
-Max DB Farmer’s Lunge 50/35’s, Until 1:30 Mark
*every 10ft = 1 rep
+
Every 3:00 x 4 Sets:
-150m Run
-Max A-Jumps*, Until 1:30 Mark
*pick your stack height
+
Every 3:00 x 4 Sets:
-15 Thruster 95/65lb
-Max Bar-Facing Burpee, Until 1:30 Mark
Thursday
(Alternating Sets with a Partner)
A. Row Calories (4 x 15)
B. Wall Walk into Wall-Facing HS Hold (4 x 15-30s)
C. Double KB Front Rack Carry (4 x 50-50ft)
D. KB Sumo Deadlift High Pull (4 x 10-12)
E. Strict Pull-Up (or) Lat Pull Down (4 x 5-7)
F. Weighted Feet-Anchored Sit-Up (4 x 10-12)
G. KB Oblique Side Bend (4 x 12/12)
H. Weighted Sorenson Hold (4 x 30s)
…
easy choice cyclical until 55min mark of class
*compare to 12.7.23
Friday
Every 2:00 x 7 Sets: 5 Zercher Good Morning
+
Every 2:00 x 7 Sets: 5 Front Squats; light to moderate (RPE 6)
+
“Schism”
AMRAP 6:46
-4 Alternating Devil’s Press 50/35lb
-8 Dual DB Deadlift 50/35’s
-12 Double Unders
*compare to 12.15.23
*schism audio
Saturday
(Open Gym Workout)
“Wet Toilet Seat”
For Max Reps
[0:00-3:00]
-20 Front Squat 185/125lb
-Max BBJO 24/20″
[5:00-8:00]
-20 BBJO 24/20″
-Max Front Squat 185/125lb
Vegetables
At Any Point This Week
Accumulate; as you see fit
-100 Seated Banded Hamstring Curls
-60 Banded Face Pulls
-60 Back-to-Wall Tib Raise
-20 Supinated Grip Tuck Pull-Ups
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.