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Monday
5:00 Choice Cyclical; nasal
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A. Skill Development
-Single Unders (3 x 70) AFAP – rest 30s
-Speed Steps (3 x 70) AFAP – rest 30s
-Crossover Single Unders (3 x 70) AFAP – rest 90s
-Crossover Double Under Practice (5:00)
-Triple Under Practice (5:00)
C. Front Squat (9 x 3) 78-81%
D. Every 2:00 x 5 Sets:
-5-7 KB Hang Squat Clean Thruster; heavy
E. 2 Sets: (rest 6:00 b/w)
2 Rounds for Time
-10 Squat Jump Pull-Ups*
-20 KB Swing 70/53lb
-120 Speed Steps
Buy-Out: 50 KB Goblet Squat 70/53lb
*bar out of reach
*set 1 @ 70%, set 2 @ 90%
Tuesday
B. Power Snatch Triples
(3 Sets) 60%
(3 Sets) 70%
(3 Sets) 73%
(3 Sets) 76%
C. EMOM 14
1) 5 Supinated BB Bent Row
2) 2-3 Strict Handstand Push-Up*
*deficit to make challenging but repeatable
D. “Roaming Rope”
AMRAP 20:00
-200m Run
-1 Rope Climb 15ft
-200m Run
-1 Rope Climb 15ft
-Rest 60s
F. Accumulate; as you see fit
-50 Alternating Dead Bugs
-50 Alternating Bird Dogs
-50 Banded Face Pulls
-2:00 Side Plank Hold / side
-1:00 Tuck Front Lever Hold
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 (8:00 of Attempts)
-30 Inverted Burpees for Time
B. Every 2:30 x 8 Sets:
-3 Back Squat
*start at 75% and build to heavy
C. 5 Sets: (rest 1:1 b/w)
-3 Power Clean 205/145lb
-6 Single Arm DB Push Jerk 70/50lb
-15/12 Calorie AirBike
D. 4-5 Rounds
-10 Hollow Rocks
-5 Forward Shoulder CARs / arm
-5 Quadruped Hip CARs / leg
Thursday
(recovery)
[At 0:00]10:00 Run @ Smooth Pace (Zone 1 Avg)
…
3 Rounds for Quality
-10 Banded Good Morning @4010
-12 Banded Face Pulls
-15 Seated Banded Hamstring Curls [At 15:00]
10:00 Row @ Smooth Pace (Zone 1 Avg)
…
3 Rounds for Quality
-10 Banded External Rotations / arm
-15 Banded Terminal Knee Extensions / leg [At 30:00]
10:00 Ski @ Smooth Pace (Zone 1 Avg)
…
2 Rounds for Quality
-20s Side Plank / side
-30s High Plank Hold [At 45:00]
10:00 AirBike @ Smooth Pace (Zone 1 Avg)
…
3 Rounds for Quality
-30s Couch Stretch / leg
-30s Supinated Dead Hang
Friday
A. 1k Row @ Ramping Pace
B. (Split with a Partner)
8 Rounds @ 60% Effort
-400m Row
-1:00 Around-the-World Plank*
*15s / side: front-side-rear-side
C. Front Rack Mobility Checklist
D. Every 2:00 x 7 Sets: 1.1 Power Clean
*start at 60% and build each set, ending heavy
*rest 3-5s b/w clusters
E. Every 4:00 x 6 Sets: 3 Deadlift; 4s lower
*start at 70% and build each set, ending heavy
F. [10:00 Clock]
Thruster: Build to Heavy Triple
*from the ground
G. “Run Cindy Run”
AMRAP 20:00
Buy-In: 800m Run
-5 Pull-Ups
-10 Push-Ups
-15 Squats
H. 7:00 Supine Breathing @ 3060 Cadence
Saturday
1k Row @ Ramping Pace
*start easy and increase every 200m
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EMOM 5 (all mvmts)
-6 Alternating Lizards
-6 Boot Strappers
-6 Y Ring Row
-10s Y Overhead Opener on Rings
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A. E2M x 9 Sets:
1) 60s Practice: Backwards (or) Forwards Roll to Support on Low Rings
*sub 1: Ice Cream Maker on High Rings
*sub 2: Toes-to-Ring + Skin-the-Cat
2) 60s Practice: Low Ring HSPU
*sub 1: handstand hold on low rings
*sub 2: wall facing handstand shoulder taps
3) 60s Freestanding Handstand Practice
*sub to heels on wall
B. EMOM 8: 3-Position Snatch
*hip, hang, low hang
*start at 50% and build slowly, ending RPE 6-7
…
Every 2:30 x 5 Sets: 8 Step Overhead Walking Lunge
*start light to moderate & and end AHAP
*do not use a rack
…
Every 2:30 x 4 Sets:
-8 Step Back Rack Lunge*
-2-4 Strict Pull-Ups
*from the rack
*start at OH WL end weight & build to heavy set
C. Rehearsal
1 Round of the Workout @ Projected Pace
“Tribute”
(Repeat of Workout #36)
AMRAP 20:01
9 Burpee Pull-Ups
11 Calorie Row
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Accumulate, as you see fit…
-1:30 L-Sit Hold
-1:30 Ring Support Hold
-100 GHD Sit-Ups
-50 DB Concentration Curls / arm; heavy
-5 TGU / arm; moderate
Sunday
(Rest Day)
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