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Monday
[15:00 Clock]Jump Rope Unfatigued Practice
*choice of crossovers, triple unders, etc.
A. [15:00 Clock]
Clean + 3 Front Squats
B. Front Squat: Build to Heavy Pause Single
Then (4 x AMRAP-1) 80%
C. 2 Rounds for Time
-800m Run
-24 Toes-to-Bar
-16 KB Thrusters 70/53’s
*first scale the volume
*then scale variation & load
D. 5:00 Walk with Breath Sync
E. Hip Flexor Mobility Checklist
Tuesday
A. E2M x 7 Sets:
-Power Snatch + Hang Squat Snatch
*start at 65% of weaker lift and build to heavy
B. EMOM 21
1) 5 Deadlift; 4s lower – tough wt
2) AMRAP-2 Strict Pull-Ups
3) Rest
C. Every 4:00 x 5 Sets:
-10 Double DB Hang 50/35’s
-Max Calorie AirBike, Until 1:00 Mark
D. Accumulate; as you see fit
-1:30 Single Leg Sorenson Hold / side
-1:30 Star Side Plank / side
-1:30 Ring Support Hold
-1:30 Handstand Hold; Against Wall
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 Unbroken: 20ft Handstand Walk*
*full pirouette at 5 & 15ft Marks
B. Every 2:30 x 8 Sets:
-6 Strict Press; RPE 7
-12 Banded Face Pulls
C. “Kimber”
AMRAP 13:00
-3 Wall Walk
-6 Alternating Pistols
-11/9 Row Calories
D. [20:00 Clock]
-30s Couch Stretch (Left)
-30s Lizard Stretch (Left)
-10 Hollow Rocks
-30s Lizard Stretch (Right)
-30s Couch Stretch (Right)
-10 Hollow Rocks
Thursday
(recovery)
[At 0:00]E7M x 4 Sets:
-500m Ski; nasal & easy
-1000m AirBike; nasal & easy
-Foam Roll in Remainder [At 20:00]
EMOM 30
1) 8 Bulgarian Ring Row + 3-5 Dip Balance
2) 20 Banded Hamstring Curls
3) 16 Bulgarian Split Squat (8L+8R)
4) 16 Banded Good Morning @3030
5) 25s Hang + 25s Dip Stretch [At 52:00]
Shoulder Mobility Checklist
Friday
B. Every 1:15 x 12 Sets: 2 Power Snatch
*start light & build to moderate (RPE 7)
C. “Speed Wobbles”
6 Rounds for Time
-4 Overhead Squat 155/105lb
-44 Double Unders
-Rest 60s-
D. 2 Sets: (rest 4:00 b/w)
AMRAP 8:00 @ 60 & 80% Respectively
-16 Calorie AirBike
-8 Russian KB Swings 70/53lb
-1 Rope Climb
*after each set, walk 200m
E. 7:00 Supine Breathing @ 3060 Cadence
Saturday
3:00 AirBike @ Warm-Up Pace
ZOAR Run Warm-Up
+
A. Skill Intervals
AMRAP 5:00 @ 60% Effort / Quality Focused
-2 Mixed Grip Burpee Pull-Ups
-4 Alt Pistols; 3s lower
-6 V-Ups
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-2 Supinated Burpee Pull-Ups
-4 Alt Pistol + Single Leg Jump to 2×3.5″ Bumpers
-4 DB Burpees; moderate
—(Rest 2:00 before next part)—
AMRAP 5:00 @ 60% Effort / Quality Focused
-4 Kipping Ring Row
-4 Inverted Burpee to Wall
-4 Alt Pistols; Hands Behind Back*
*elevate heel on plate if needed
*add light band assist if needed
B. Strength
[30:00 Clock]
-E90s x 5 Sets: Halting Squat Clean + Jerk with Pause in Dip @ 60-70%
-E90s x 5 Sets: Squat Clean + 1/1/4 Front Squat + Jerk @ 70-80%
-Find Heavy Complex in Remainder: Clean + Front Squat + Jerk
C. Name Game Prep
Complete @ Wko Pace (Vested)
-200m Run
…
2 Rounds
-3 Air Squat
-3 Push-Up
-3 Air Squat
-3 Ring Row
“Dollar Store Slushy”
For Time (In 20/14lb Vest)
1 Mile Run
…
3 Rounds
-30 Air Squats
-30 Push-Up
-30 Air Squat
-30 Ring Row*
*bottom of rings at 40/37″ plus tape line directly under the bar
(entire foot must stay beyond that line)
D. Accumulate; as you see fit
-2:00 Ring Support Hold
-1:30 L-Sit
-30 Strict Toes-to-Bar
-50 Banded External Rotations / arm
“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
+
Sunday
(Rest Day)