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Monday
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[15:00 Clock]Jump Rope Unfatigued Practice
*choice of crossovers, triple unders, etc.
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A. Every 1:30 x 8 Sets:
-Hang Squat Clean & Jerk
*start moderate, end moderately heavy
B. Front Squat: Build to Heavy Triple
Then (3 x 6-8) 85% of that triple
C. 3 Sets: (rest 4:00 b/w)
AMRAP 8:00 @ 70-80-90% Effort
Buy-In: 800m Run
-4 Bar-Facing Burpee
-8 Front Squat 95/65lb
Tuesday
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A. E2M x 7 Sets:
-Hang Power Snatch + Hang Squat Snatch
*start at 60% of weaker lift and build to heavy
B. Every 1:30 x 12 Sets:
1) 5 Deadlift; 4s lower
2) 5 DB Bent Row / arm; 4s lower
C. Every 4:00 x 4 Sets:
-10 DB Snatch 70/50lb
-Max Calorie AirBike, Until 1:00 Mark
D. Accumulate; as you see fit
-40 Banded External Rotation / arm
-40 Banded External Rotation; elbow-by-side / arm
-40s Single Arm High Plank Hold / side
-40s Side Plank / side
E. 7:00 Supine Breathing @ 4060 Tempo
Wednesday
A. Inversion Skill
[0:00-12:00]
Handstand Shoulder Taps in 4x4ft Box
[12:00-24:00]
Attempts at Handstand Walking around 4x4ft Box
*forward, sideways, backwards, sideways
B. Every 2:00 x 6 Sets: 5 Bench Press
*start & end moderate (RPE 6-7)
C. For Time
50/40 Calorie Row
3 Rounds
-30 Double Unders; Drag or Heavy Rope
-20 Russian KB Swings 70/53lb
-10 Handstand Push-Ups
D. [20:00 Clock]
-15s High Plank Hold
-15s Lizard Stretch (Left)
-15s High Plank Hold
-15s Lizard Stretch (Right)
-15 Hollow Rocks
Thursday
(recovery)
[At 0:00]EMOM 16
1) 45s Erg 1; Relaxed & Nasal
2) 45s Single Under Play*
3) 45s Erg 1; Relaxed & Nasal
4) 45s Single Under Play*
*practice with different foot placement, weight distribution, rope speeds, double vs. single leg [At 18:00]
EMOM 16
1) 30s Single Arm FLR Hold (15s+15s)
2) 30s Single Leg Sorenson Hold (15s+15s)
3) 30s Star Side Plank (15s + 15s)
4) 30s Single Arm Ring Row Hold at Chest (15s+15s) [At 35:00]
O2 Reload
5 Rounds
-3:00 Choice Cyclical @ Zone 1
-2:00 Foam Roll; Choice Muscle Groups
Friday
B. Every 1:30 x 12 Sets: 2 Hang Power Snatch
*start light & build to moderate (RPE 7)
C. 3 Rounds for Time
-21 Wall Ball 20/14lb, 10/9ft
-15 Sit-Ups
-21 Hang Snatch 20/15kg
-15 Sit-Ups
D. 4 Sets: (rest 2:30 b/w)
AMRAP 5:00 @ 60% Effort
-6 Box Jump, Step Down 24/20″
-8 DB Reverse Lunges 50/35’s
-10 Ring Row
*during rest, ride AirBike @ recovery pace
Saturday
[0:00-5:00] Choice Cyclical; Easy[5:00-10:00] Choice Mvmt Prep
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A. Skill Intervals
AMRAP 5:00 @ 60% Effort / Quality Focused
-4 Alt DB Split* Snatch; moderate
*must also alternate which way you split
-4 Squat Jump Pull-Ups*
*must be performed on a bar out of your reach
-1 TGU / arm; moderate
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-6 Burpee to 3.5″ Bumper Plate
-4 Alt KB Snatch; from the floor; moderate
-2 Bar Pull Overs
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-4 Alt KB Clean & Jerk; from the floor; moderate
-4 KB FR Box Step-Overs 20″ – moderate wt / hand
-6-10ft Legless Rope Climb; seated-to-seated
B. Strength
E2M x 7 Sets:
-Squat Clean + Jerk + Hang Squat Clean + Jerk + Front Squat + Jerk
*start moderate, build to heavy complex
…
E3M x 5 Sets: Pause Front Squat + Front Squat
*start moderate, build to heavy complex
C. Name Game Prep
2 Rounds @ Workout Pace
-8 Shuttle Run 25ft
-8 Front Squat 95/65lbs
(Rest 2:00)
Build to 80% of Projected 4RM HR DL
“Suicide Squat”
(Repeat of Workout #42)
0:00-8:00 | AMRAP 8:00
-8 Shuttle Run 25ft
-8 Front Squat 95/65lb
12:00-16:00 | For Max Load
4RM Hand-Release Deadlift
*3s or less between reps
*scored as two events
*note: workout #42 was an 8:00 AMRAP
D. Gym Pulling & Bounding
EMOM 12
1) 15s Max Strict Pull-Ups
2) 30s Max Double Unders
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Sunday
(Rest Day)