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Monday
3:00 Choice Cyclical
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3 Rounds
-5 Scap Pull-Ups + 5 Beat Kips
-5 Up-Dog to Down-Dog
-15s Rig-Supported Squat Hold
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3 Rounds
-2 Pull-Ups
-4 Push-Ups
-6 Air Squats
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Complete in Vest
-200m Run
-3 Pull-Ups
-6 Push-Ups
-9 Air Squats
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“Murph”
For Time (in Vest)
-1 Mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 Mile Run
*partition gymnastics reps as you see fit
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5:00 Walk with Breath Sync
Foam Roller Routine
7:00 Supine Breathing
Tuesday
1k Row @ Ramping Pace
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3 Rounds
-8 Bend & Bow
-25ft Toy Soldiers
-25ft Ostrich Walk
-8 RDL; Empty Barbell
-20s Forward Fold
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Every 3:00 x 6 Sets:
-7-9 Double DB RDL; 4s lower
-8-12 Ring Row @ Tough Angle
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For Time
-90 Alt DB Clean & Jerk 50/35lb
-60 American KB Swings 53/35lb
-30/25 Calorie Row
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7:00 Supine Breathing @ 4040 Tempo
Wednesday
[0:00-12:00]Attempts at Unbroken: 20ft Handstand Walk*
*full pirouette at 5 & 15ft Marks
[12:00-24:00]
Attempts at Handstand Walking around 4x4ft Box
*forward, sideways, backwards, sideways
[24:00-40:00]
Bench Press: Find Heavy Single
[40:00-54:00]
Every 2:00 x 7 Sets:
-6 DB Squats; 4s lower
*RPE 6-7
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E6M x 4 Sets:
For Time @ High Effort
-9 Calorie AirBike
-15 Bar-Facing Burpee
-21 Thrusters 95/65lb
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[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]20:00 Clock @ 40-50% Effort
-20 Calorie Row; nasal
-50 Single Unders
-20s Dead Hang
-30s Sorenson Hold
-20 Calorie Bike; nasal
-50 Single Unders
-20s Dead Hang
-30s GHD Sit-Up Hold at Parallel [At 22:00]
EMOM 24
1) 20s Bulgarian Ring Row; methodical
2) 10 Pausing Cossack Squats
3) 10 RDL; 3″ Deficit – Light to Mod
4) 40s KB Overhead Hold (20s+20s) moderate
5) 15 Straight Arm Lat Pull Down; Banded, Palms Up Grip
6) 10 Banded Palov Press / side [At 48:00]
4 Rounds
-2:00 Choice Cyclical @ Zone 1
-1:00 Couch Stretch (alt legs per round) [At 60:00]
Accumulate; as you see fit
-10 TGU / arm; moderate
-30 Hanging Leg Raises
-60 Banded Face Pulls
-120 Seated Banded Hamstring Curls
Friday
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Every 1:30 x 12 Sets: Power Snatch + Overhead Squat
*start light & build to moderate (RPE 7)
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For Time
-20-20-20 DB Lunge 50/35’s
-20-15-10 Devil’s Press 50/35’s
*rest 60s b/w rounds
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4 Sets: (rest 2:00 b/w)
AMRAP 6:00 @ 60% Effort
-8 Calorie Row
-8 Goblet Step-Up 24/20″ – 53/35lb
-8 KB Farmer’s Carry (25ft=1) 53/35’s
*during rest, brisk 150m walk
Saturday
[0:00-5:00] Choice Cyclical; Easy[5:00-10:00] Choice Mvmt Prep
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A. Skill Intervals
AMRAP 4:00 @ 60% Effort / Quality Focused
-4 Bounced Hang Power Clean 75/55lb
-5 Candlesticks; two legs
-6 Rebounding Barbell Hops
-(Rest 1:00 before next part)-
AMRAP 4:00 @ 60% Effort / Quality Focused
-3 Bounced Hang Power Snatch 75/55lb
-4 Kipping Ring Dip on High Rings
-5 Unbroken Pistols / leg
-(Rest 1:00 before next part)-
AMRAP 4:00 @ 60% Effort / Quality Focused
-20 Crossover Single Under
-10s L-Sit in Ring Support
-8 Sumo Deadlift High Pull 75/55lb
B. Strength
E2M x 7 Sets:
-Power Clean + Hang Squat Clean + Jerk
*start at 60% of CJ & build to heavy
…
E2M x 7 Sets:
-Pause Front Squat + Front Squat: Build to Heavy
C. Name Game Prep
3 Sets:
BMU (3 x 1-3) scale to burpee pull-up
-4 Walking Lunges; 4 BR, 4 FR, 4 OH
*set 1: 95/65lb
*set 2: 115/85lb
*set 3: 135/95lb
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-2:00 AirBike @ Ramping Pace
-4 Back Rack Lunge
-1-2 BMU (scale to burpee pu)
-4 Back Rack Lunge
-1-2 BMU (scale to burpee pu)
-4 OH Lunge
-1-2 BMU (scale to burpee pu)
“Crooked Smile”
For Time
-30 Back Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Front Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Overhead Walking Lunges*
-10 Bar Muscle-Up
*135/95lb
**scale BMU to Burpee Pull-Ups
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D. E90s x 10 Sets: (5 Each)
1) 20s Max Toes-to-Bar
2) 20s Max Box Jump 30/24″
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E. Banded External Rotations: Accumulate 50 / arm
Sunday
(Rest Day)
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