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New Month New Challenge: Let’s get inverted! Coach’s will help you build the skills and strength to go inverted, whatever version that means for you (wall walks, kicking-up to the wall, holding a handstand for 1 min, shoulder taps, freestanding handstand hold, handstand walking, etc.).

Test and Re-test Days: This month we’re introducing a new idea to help you gauge progress – test and re-test days. There are two days in Week 1 where the entire training day will be repeated in Week 5. We still strongly encourage you to scale as needed with these test workouts – you can still demonstrate progress with modified weights, reps, or movements. The tests are challenging and are meant to be performed with high intensity. And don’t forget to record your scores so you have something to compare to come re-test week!

Endurance Extras: You’ll also see an extra endurnace training piece at the end of each weekday’s programming. Feel free to fit this in before or after class if you can!



Move Steadily Through: Row 500m, 25 Medball Squat Cleans w/ Workout Weight, 15 Romanian Deadlifts (95/65 or less)

Mobility Recommendation: 1:30 Banded Pigeon Pose Per Side

Conditioning Test

AMRAP 20 Minutes: 400m Run, 30 Wall Balls (20/14), 10 Deadlifts (275/185)

This is your conditioning test for the month. Choose a WB weight you can complete in 3 sets or less the entire workout, and choose a deadlift weight that is challenging but can be done in 3 sets or less. If the deadlift weight is too heavy or too light, the intended stimulus will be missed.

Extra (Before/After Class): Speed/Threshold

3 Rounds: Row 5 Min, Rest 2 Min – record distance or cals each interval; may sub for AB or run



Warm Up

1:00 Pec Smash Per Side -then- 2 Rounds: 20 Lateral Plank Steps, 15 Russian KB Swings

A lateral plank step is performed from the top of a push up position. From there, step up your same side hand and foot in one direction for 10 steps, then go back in the other direction for 10 steps. Ensure you maintain a good hollow rock position.

Mobility Recommendation: 2×15 Scap Push Ups

This helps teach what a “lazy” vs. “active” scapular position is before bench pressing and performing push ups.


Bench Press: 4-4-4-4-4

The goal is to work up to a challenging set of 4 and then repeating it 4 more times. Weight should not vary much between sets.


AMRAP 9 Minutes: 1,000/850m Row, 40 KB Swings (53/35), Max reps Push Ups in time remaining

We want you pushing the row and KB swings to give yourself as much time on the push ups as possible, knowing that push ups go away quickly and don’t really make you “breath hard”. KB swings should not be more than 3 sets to get through the 40 reps. Quality push ups only – no one cares how many “worm-ups” you can do.

Extra (Before/After Class): Anaerobic

5 Rounds: Row 400m @ very high intensity, Rest 5 Min – record time or cals each interval; may sub for AB (1 Min AB)