Wednesday
5 RNFT
2/2 TGU
4/4 Snatches
6/6 Pistols
Rest as needed, 20 min cutoff
Then, 3 rounds
Max effort ring plank hold
Max effort L-Sit (hanging or between boxes)
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Daily Workouts
Friday
3 Rounds for max reps
In 5 Min
400m Run
Then, in remaining time, max rounds of
5 Pullups (modify to ring rows or jumping pullups- don’t use bands)
10 HRPU
15 Squats
Rest 2.5 min
Thursday
For Time
4 KB Circuit (4 per side)
40 Butterfly Situps
3 KB Circuit
30 Butterfly Situps
2 KB Circuit
20 Butterfly Situps
1 KB Circuit
10 Butterfly Situps
*KB Circuit:
1 Burpee
1 Snatch-R
1 Thruster-R
4 OH Lunges-R
Repeat circuit on left side
Wednesday
2 min per exercise x 4 rounds
Max HS Hold (Practice freestanding or belly to wall. Modify to pike position with feet on wall or box.)
30 DU (90 singles)
25 Wall Balls
*If you finish your reps in less than 2 min, the rest of the time is used as rest. If you don’t finish all reps in the 2 min period, stops where you are and move to the next exercise.
Tuesday
10 TGU, AHAP
-Then, 4 RNFT-
5 Suitcase Deadlifts
Max Strict Pullups (Start with max reps and subract one rep each round. No bands! Holds, negatives or ring rows to modify.)
-Then, EMOM x 10-
10 Single arm swings, alt arms every round (modify to 2 hand swings)
Monday
5 min DU skill practice, then:
Partners
5 RFT (5 rounds per person)
5 Goblet Squats
5 Broad Jumps
50m Sprint and Back
-Then, 400m recovery jog-
5 RFT (5 rounds per person)
5/5 Thrusters
10 H2H KBS
50m Sprint and Back
Friday
In 20 mins
1/1 TGU
1/1 Split Squats
2/2 TGU
2/2 Split Squats
3/3 TGU
3/3 Split Squats
4/4 TGU
4/4 Split Squats…
Continue to add 1 rep per side on both exercises every round.
Work as far as you can in the 20 mins, but don’t rush it. This isn’t about speed- focus on good quality reps! Rest as needed.
—Then-
Tabata
Bottom to bottom squats
Thursday
EMOM x 11
10 Wall Balls
1+1 Burpee per round to 6, then -1 Burpee per round. Looks like this:
10 WB + 1 Burpee
10 WB + 2 Burpee
10 WB + 3 Burpee
10 WB + 4 Burpee
10 WB + 5 Burpee
10 WB + 6 Burpee
10 WB + 5 Burpee
10 WB + 4 Burpee
10 WB + 3 Burpee
10 WB + 2 Burpee
10 WB + 1 Burpee
Wednesday
3 Rounds
Accumulate 30 sec L-sit hang
15 Good Mornings
——
4 RFT
400m Run
20 Butterfly Situps
------------
Modified
3 Rounds
Accumulate 30 sec L-sit between 2 boxes
15 Good Mornings
——
4 RFT
200m Run
20 Butterfly Situps
Tuesday
3 Rounds, AHAP
15 KB Swings
5/5 Clean and Press
15 KB Swings
5/5 Clean and Squat
15 KB Swings
5/5 Thrusters
Rest as needed. Focus on quality reps!
(5/5 means 5 per side)