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Monday
5:00 Choice Cyclical; nasal
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A. Skill Development
EMOM 18
1) 30 Crossover Single Unders (Cap at 30s Mark)
2) 30s of Double Under Practice
3) 30s of Triple Under Practice
C. Front Squat (6 x 3-4) 75-78%
D. EMOM 12
1) 8 KB Front Rack Reverse Lunge
2) 8 KB Front Squat
3) 8 KB Push Press
*moderately heavy for all, use the same pair of KBs for each minute
E. For Time
-100 KB Suitcase Deadlift 53/35’s
-80 Wall Ball 20/14lb, 11/10ft
-60 KB Sumo Deadlift High Pull 70/53lb
-40 Toes-to-Bar
-20 KB Shoulder-to-Overhead 53/35’s
Tuesday
B. Power Snatch + Squat Snatch
(4 Sets) 65%
(5 Sets) 72%
(4 Sets) 80%
C. Every 90s x 10 Sets: (5 Each)
1) 1 Legless Rope Climb*
2) 15s AirBike Sprint @ Max Effort
*Rx+ = legless on lower
D. AMRAP 15:00
Buy-In: 100 GHD Sit-Ups
-6 Hang Power Clean 115/85lb
-6 Barbell Hops
-6 Push-Up + Alternating Toe-Touch
-6 Barbell Hops
E. Accumulate; as you see fit
-1:30 Dead Hang
-1:30 Tabletop Glute Bridge Hold
-1:30 Sorenson Hold; Hugging Medball
-10 Turkish Get Up / arm; moderate
Wednesday
3 Rounds
-500m Ski or Row
-5 Prone Shoulder Circles
-20s Overhead Opener; Hand-on-Wall
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A. Skill Development
[0:00-15:00]
Handstand Walk over Staircase*
*make progressively harder out of stacks of plates, etc.
[15:00-25:00]
Establish Max Unbroken Handstand Hold in 4x4ft Box
B. Every 3:00 x 6 Sets:
-5 Back Squat
*start at 70% and build to heavy
C. For Time
-21-15-9 Deadlift 225/155lb
-21-15-9 Handstand Push-Up
(Rest 5:00)
-15-12-9 Deadlift 315/205lb
-50-50-50ft Handstand Walk (2x25ft)
D. 4-5 Rounds for Quality
-30s Supine Hamstring Stretch / side
-8 Tabletop Glute Bridge
-6-10 DB Cross Body Bicep Curl / arm
-12 Banded Lat Row; 3s return
-8 Barbell Rollout
-8 Banded 90-90 Raises
Thursday
(recovery)
[At 0:00]EMOM 16
1) 15 Banded Face Pulls @ Controlled Tempo
2) 15 Banded Good Mornings @ Controlled Tempo
3) 15/13 Cal Row @ Cruise Pace
4) 25s Side Plank / side [At 18:00]
EMOM 16
1) 12 Tabletop Glute Bridges
2) 10 Bulgarian Ring Row
3) 15 Seated Banded Hamstring Curls
4) 30s FLR Hold [At 36:00]
2 Rounds
-2:00 Row (or) Ski @ Zone 1
-1:00 Couch Stretch / leg
-2:00 Row (or) Ski @ Zone 1
-1:00 Roll Quads with BB Collar
Friday
A. ZOAR Clean & Jerk Warm-Up
B. Every 3:00 x 8 Sets: 1.1.1 Squat Clean + Split Jerk
*start at 60% and build each set, ending heavy
*rest 15s b/w clusters
C. Every 3:00 x 4 Sets: 4 Deadlift; 3s lower
*start at 70% and build each set, ending heavy
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Every 6:00 x 5 Sets:
AMRAP 3:00
-8 Double DB Bent Over Row 50/35’s
-8 Double DB Hang Snatch 50/35’s
-8 Double DB Box Step-Ups 50/35’s, 24/20″
(walk during rest)
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Around the World Plank (4 x 1:00)
*15s / side: front, side, rear, side
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7:00 Supine Breathing @ 3060 Cadence
Saturday
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
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A1. PVC Dislocate (3 x 12)
A2. Boot Strappers (3 x 8)
B. E2M x 9 Sets:
1) 60s of Burpee Bar Pullover Practice
2) 60s of Freestanding Handstand Practice
3) 20s L-Sit + 3 L-Sit Pull-Ups + 20s Tucked Ring Support Hold
C. 3 Muscle Snatch + 3 Overhead Squat (3 x 3) empty bar
D. 3-Position Snatch (2-3 Sets) light to moderate
E. Snatch: All Moderately Paced Singles
-4 Snatch (Wt #1)
-3 Snatch (Wt #2)
-3 Snatch (Wt #3)
-2 Snatch (Wt #4)
“Silver Collar Snatch“
(Repeat of Workout #37)
For Time [14:00 Cap]
-10 Snatch 135/95lb (or) 55%
-8 Snatch 165/115lb (or) 65%
-6 Snatch 185/125lb (or) 75%
-4 Snatch 205/145lb (or) 85%
-2 Snatch 225/155lb (or) 95%
*round percentages to nearest 5lb / 2kg increment
*use the percentage unless the prescribed loading is lighter
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[Upper Strength]A1. Bench Press (8,6,4,2) to tough double
A2. DB Bent Row (4 x 8ea) all heavy
B1. Strict RMU / Pull-Up (6 Tough Sets)
*aka perform a set of pulling gymnastics before each arm of sPress
B2. Single Arm DB Strict Press (3 x 8ea) 3s lower
C. DB Lateral Raise (4 x 12) 3s lower
D. Band Pull Apart (4 x 15s) 3s return
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[Aerobic]Every 3:00 x 6 Sets:
-17/13 Calorie AirBike
-Max Calorie Row, Until 2:00 Mark
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Hip Flexor Mobility Checklist
Sunday
(Rest Day)
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