Monday
STRENGTH (ALL)
3x4* Tempo Deadlift (11X1)
Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
RPE 8
Workout
Performance
FOR TIME*
33 TNG Deadlifts (85/60)
400m Run
22 TNG Deadlifts (100/70)
400m Run
11 TNG Deadlifts (125/85)
400m Run
*For every drop complete 10 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.
(Score is Time)
RPE 8
Fitness
FOR TIME*
30 TNG Deadlifts (60/42.5)
400m Run
20 TNG Deadlifts (70/47.5)
400m Run
10 TNG Deadlifts (85/60)
400m Run
*For every drop complete 6 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.
(Score is Time)
RPE 8
Tuesday
Strength - Performance
EMOM x 12 MINUTES
MIN 1 - 5-7 Strict Handstand Push-Ups*
MIN 2 - :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)
MIN 3 - EZ Cardio
*Goal is to complete unbroken.
**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.
(No Measure)
RPE 6
Strength - Fitness
EMOM x 12 MINUTES
MIN 1 -5-7 Box Piked Push-Ups
MIN 2 - :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)
MIN 3 - EZ Cardio
*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.
RPE 6
Workout - Performance
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on...
Handstand Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (22.5/15)
-Rest 2:00 b/t Sets-
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than 90-degrees on the leading leg.
(Score is Lowest Rounds + Reps)
RPE 7
Workout - Fitness
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on...
Hand Release Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (15/10)
-Rest 2:00 b/t Sets-
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than normal step-up on the leading leg.
(Score is Lowest Rounds + Reps)
RPE 7
Wednesday
Partner Workout - Performance & Fitness
On a 30:00 clock
P1: 400m Row
P2: Max Rep Power Cleans (60/40)
(Score is total reps of power cleans)
RPE 8
Post Workout Strength - Performance
EMOM x 10 MINUTES
MIN 1 - Max Set of Strict Pull-Ups*
MIN 2 - Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
RPE 5
Post Workout Strength - Fitness
EMOM x 10 MINUTES
MIN 1 - Max Set of Strict Banded Pull-Ups*
MIN 2 - Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
RPE 5
Weightlifting
EMOM 10
Odd Min: 5 x Push Press
@50% of 1RM C&J
Even Min: 5 x Good Morning
@50% of 1RM C&J
4 SETS
1 x Front Squat + 2 Jerk
@80-85% of 1RM C&J
into
1 SET
1 x Front Squat + 1 x Jerk
@90% of 1RM C&J
Build to a Heavy
3 x Back Squat
Thursday
Strength - Performance & Fitness
Shoulder Press for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
RPE 8
Workout - Performance
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk into 10 Shoulder to Overhead (60/42.5)
MIN 2 - 1 Wall Walk into Max Toes to Bar
MIN 3 - Rest
(Score is Lowest Reps of T2B)
RPE 8
Workout - Fitness
EMOM x 15 MINUTES
MIN 1 - 1 Half Wall Walk into 10 Shoulder to Overhead (42.5/30)
MIN 2 - 1 Half Wall Walk into Max Knees to Chest
MIN 3 - Rest
(Score is Lowest Reps of K2C)
RPE 8
Hero Workout - Kev
With a partner, complete as many rounds as possible in 26 minutes of:
•6 deadlifts, 315/205 lb. each
•9 bar-facing burpees, synchronized
•9 bar muscle-ups, each
•55-ft. partner barbell carry, 315/205 lb.
Friday
Strength - Performance & Fitness
Back Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
RPE 8
Workout - Performance
ON A 10:00 RUNNING CLOCK...
50/40 Cal Bike
100 Back Rack Alt. Lunges (42.5/30)
Max Cal Bike w/ Time Remaining...
(Score is Total Cals)
RPE 9
Workout - Fitness
ON A 10:00 RUNNING CLOCK...
40/30 Cal Bike
80 Back Rack Alt. Lunges (20/15)
Max Cal Bike w/ Time Remaining...
(Score is Total Cals)
RPE 9
Weightlifting
3 SETS
2 x Clean + 1 x Jerk
@70-75% of 1RM
7 SETS
3 x (Squat) Clean
@75-80% of 1RM C&J
4 SETS
3 x Clean Pull
@ 105-110% of 1RM C&J
Saturday
Endurance Workout - All
FOR TIME
On a 25:00 Clock
Max Cal Row
*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (32/24)
(Score is Cals)
RPE 8
Partner Workout - Performance & Fitness
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
50 Pull-Ups
10 Power Clean (Athlete Choice)**
75 Push-Ups
10 Power Clean
150 Double Unders
10 Power Clean
*P1 works while P2 rests. Split work as needed.
**Goal weight should be something challenging but doable for a smooth double for each athlete.
(Score is Rounds + Reps)
RPE 8
10am - 12pm Fundraiser WoD & Social BBQ/Pot Luck
Sunday
HIIT - Performance & Fitness
EMOM x 12 MINUTES
MIN 1 - :45 Max Cardio Choice
MIN 2 - 10 Barbell Upright Row + Reverse Curls*
MIN 3 - 25 Banded Tricep Pull-Downs
*1 Rep= 1 Upright Row + 1 Reverse Curl.
-Rest 1:00 b/t EMOMS-
EMOM x 12 MINUTES
MIN 1 - :45 Max Cardio Choice
MIN 2 - 10 Slow Barbell Curl to Reverse Grip Press
MIN 3 - 25 Banded Pull Aparts
RPE 6
(No Measure)
Finisher - Performance & Fitness
2 SETS
1:00 Single DB Alt. Flutter Kicks
-:30 Rest-
1:00 DB Slides
-:30 Rest-
1:00 Tuck-Up + V-Up
-Rest 1:00 b/t Sets-
(No Measure)
Sunday
Weightlifting
3 SETS
3 x Muscle Squat Snatch + 2 x Snatch Grip B.N. Push Press
Start light and building through working sets
4 SETS
1 x Hang Squat Snatch (above the knee) + 1 x Hang Squat Snatch (Below the knee)
@75-80% of 1RM Snatch
3 SETS
6 x Back Squat
@80-85% of 1RM Back Squat