MONDAY
A) 4 SETS
8 Tempo Front Squats (3 second eccentric, pause at bottom, explosive up, pause at top)
4 Tall Box Jumps (jump up, step down)
B) TABATA 8 ROUNDS (:20 ON/ :10 OFF)
TABATA 1 – RKBS/Hand Release Push-Ups
TABATA 2 – KB Clean (switch hands each round)/Hollow Body Rocks (hands at sides or overhead (advanced)
– Perform 20 seconds of max RKBS, then rest 10 seconds, perform 20 seconds of max HSPU, rest 10 seconds, repeat 8 times. Then rest as needed and repeat scheme with KBC and Hollow Body Rocks.
C) Accessory Work (Inside): Strict Pull Ups, Goblet 3 Way Lunge

TUESDAY
A) EMOM x 15 MINUTES
MIN 1 – 8 Tempo Bench Press (3 second eccentric, pause at bottom, explosive up, pause at top)
MIN 2 – 0:40 Plank on Ab Wheel
MIN 3 – 0:40 Jump Rope
* For larger classes, split the class into 3 groups and start them on different exercises.
B) 50 Cal Assault Bike Challenge
C) 4-5 SETS (Inside)
8 Kipping Toes to Ring
8 DB Sumo Deadlifts + 8 DB Hinge Snatches
* Split classes into 2 groups for B&C. Perform the Sumo Deads and Hinge Snatches as one unbroken set

WEDNESDAY
A) 15 MIN TO PRACTICE
2 High Hang Power Snatch + Power Snatch
* Perform the two high hangs, then drop the bar, reset, and perform 1 power snatch. The goal is to make hip contact at the same position we established in the high hangs.
B) Kettlebell Accessory Circuit:
3 sets of 3-5 reps each with a light KB:
Low Tripod to Kneel
Bottoms Up Clean
Bottoms Up Presses
3 sets of 6-8 reps each with a medium KB:
Half Kneeling Press
Chainsaw Rows
Windmill
C) Cash Out – Coaches Choice

THURSDAY
A) 4 SETS
8 Tempo Deadlifts (explosive up, pause at top, 3 second eccentric, reset at bottom)
10 Single Leg DB Glute Bridges, each
B) “FIGHT GONE BAD”
3 ROUNDS FOR MAX REPS
1:00 Wall Ball, 20/14#
1:00 KB Sumo Deadlift High Pull, 70/53#
1:00 Box Jump, 20/20”
1:00 Push Press, 75/53#
1:00 Row for Cals
-1:00 Rest b/t Rounds-
* Split the class and start on different exercises, as needed.

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout