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Monday
5:00 Choice Cyclical; nasal
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A. Skill Development
-2 Rounds: 100 Single Unders + 100 Speed Steps
-Crossover Single Unders (3 x 100) rest 1:00
-Crossover Double Under Practice (5:00)
-Triple Under Practice (5:00)
C. Front Squat (5 x 6)
*start @ 70% & build to RPE 8.5
D. Every 2:30 x 6 Sets:
-5 Double DB Clean & Jerk
*start moderate, build to heavy
E. “DB PB”
10 Rounds for Time
-160m Run
-5 DB Clean & Jerk 50/35’s
Tuesday
B. Snatch Triples
(power, squat, squat)
(2 Sets) 65%
(2 Sets) 73%
(3 Sets) 78%
(3 Sets) 83%
C. Every 2:00 x 8 Sets:
-3 Wall Walk
-5 Bar Muscle-Up
-8 GHD Sit-Ups; 14/10lb Medball
D. Every 1:30 x 10 Sets:
-1 Legless Rope Climb
-8 Switch Lunge Jumps
-Max sHSPU, Until 45s Mark
*Rx+ = Legless Seated-to-Seated Rope Climb
E. Accumulate; as you see fit
-50 Hip Extension on GHD; 1s pause on each
-75 Banded External Rotations / arm
-100 Prone Banded Hamstring Curls
-125 Banded Tricep Extensions; light & fast
Wednesday
3 Rounds
-500m Ski or Row
-5 Prone Shoulder Circles
-20s Overhead Opener; Hand-on-Wall
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A. Skill Development
-Lateral HSW on Wall (3 x 8-10ft / way)
-Wall Walk + 3 WF HSPU + Forward Roll Dismount (3 Sets)
-HSW 10ft to Wall + 3 sHSPU (3 Sets)
-20ft HSW with AbMat for fHSPU every 5 feet (5:00 of Attempts)
-Handstand Hold on Parallettes / Heavy DBs Handles (5:00 of Attempts)
B. Every 2:00 x 9 Sets:
-2 Back Squat
*start at 80% and build to heavy
C. “Charley Whorse”
AMRAP 12:00
-12/10 AirBike Calories
-12 Goblet Squat 70/53lb
-Rest 30s-
D. [15:00 Clock]
-12 Banded 90-90 Raises
-12 Tabletop Glute Bridge
-12 Arch Body Lift Offs
Thursday
(recovery)
[At 0:00]20:00 Walk (Outside if Possible)
-On the Minute (-0:00): Breath Pause Until RPE 8
*a breath pause is hold on the exhale [At 22:00]
EMOM 18
1) 20s High Plank Hold + 20s Rear Plank Hold
2) 20s Side Plank (L) + 20s Side Plank (R)
3) 8 KB Windmills per arm 35/26lb [At 42:00]
EMOM 18
1) 25s Couch Stretch per side
2) 25s Supine Hamstring Stretch per side
3) 4-6 Strict Toes-to-Bars
Friday
A. 1k Row @ Ramping Pace
B. EMOM 15; build to heavy
1) 1 Turkish Get-Up (R)
2) 1 Turkish Get-Up (L)
3) 30s Max American KB Swings
C. Front Rack Mobility Checklist
D. Every 3:00 x 5 Sets:
-10,8,6,4,2 TnG Push Jerk
*from the floor
E. Every 5:00 x 5 Sets: 5 Deadlift; 4s lower
*start at 75% and build each set, ending heavy
F. “Ya’ Filthy Animal”
AMRAP 10:00: Max Bear Crawl
-On the Minute (+0:00): 7 V-Ups
*one hand must always be on the ground to count as a bear crawl
*each 25ft length is counted as 1 rep, only bear crawl is counted in your score
G. 7:00 Supine Breathing @ 3060 Cadence
Saturday
3:00 AirBike @ Easy Pace
2:00 Run @ Easy Pace
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EMOM 4 (All Mvmts in Same Min)
-15s Squatting Groin Stretch
-15s Squatting Ankle Mobility
-15s Overhead Opener; Hands on Wall
-15s Dip Hold; Toes-on-Floor
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2 Rounds for Quality
-10m A-Skip
-10m Toy Soldiers
-10m B-Skip
-10m Walking Quad Stretch
-10m High Knee March
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A. Skill
E2M x 9 Sets:
1) 60s Backwards Roll to Support on High Rings*
*use a band to assist the turnover
*scale to skin the cat on high rings + bar pullovers
2) 60s Crossover Double Under Practice
*scale to crossover single unders
3) 60s Freestanding Handstand Practice
*scale to Handstand hold on the wall
B. Strength [0:00-15:00]
Power Snatch + 2 Snatch Balance: Build to Heavy
[15:00-30:00]
Power Clean + Split Jerk + Overhead Squat: Build to Heavy
[30:00-40:00]
E2M x 5 Sets: 3 Snatch High Pulls 105-110%
C. 5 Sets:
-5 Thrusters; building to starting weight
-100m Run
-5-8 GHDs
“Whoop There It Is”
For Time
-100m Run
-10 Thrusters 135/95lb
-10 GHD Sit-Ups
-200m Run
-20 Thrusters 95/65lb
-20 GHD Sit-Ups
-400m Run
-40 Thrusters 45/35lb
-40 GHD Sit-Ups
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3k Row @ Nasal Cap
Sunday
(Rest Day)
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