Monday
STRENGTH:
Back Squat: 6-4-2-2
WORKOUT:
Performance
AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (32/24)
10 Russian KB Swings*
*Option for Full 'American' Swings
(Score is Rounds + Reps)
WORKOUT
Fitness
AMRAP x 12 MINUTES
400m Run
15 KB Goblet Squats (24/16)
10 Russian KB Swings*
*Option for Full 'American' Swings
(Score is Rounds + Reps)
Cool Down
EMOM x 6 MINUTES
MIN 1 - :25/:25 KB Horn Calf Smash
MIN 2 - 12-16 Alt. KB Slides
MIN 3 - 10 Glute Bridge KB Pullover
Tuesday
STRENGTH:
4 Sets: 1 Push Press + 2 Push Jerks
WORKOUT
Performance
EMOM x 6 MINUTES
MIN 1 - 5 Toes to Bar + 4 Shoulder to Overhead (85/60)
MIN 2 - :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 - 5 Toes to Bar + 6 Shoulder to Overhead (60/42.5)
MIN 2 - :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 - 5 Toes to Bar + 8 Shoulder to Overhead (42.5/30)
MIN 2 - :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
WORKOUT
Fitness
EMOM x 6 MINUTES
MIN 1 - 5 Hanging Knee Raise + 4 Shoulder to Overhead (60/42.5)
MIN 2 - :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 - 5 Hanging Knee Raise + 6 Shoulder to Overhead (42.5/30)
MIN 2 - :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 - 5 Hanging Knee Raise + 7 Shoulder to Overhead (30/20)
MIN 2 - :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
Cool Down:
1 SET FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation
Wednesday
PARTNER WORKOUT:
Performance
ON A 30:00 RUNNING CLOCK...*
60 Ring Muscle-Ups
90 Deadlifts (100/70)
120/90 Cal Bike
360 Double Unders
*Partition as needed. P1 work P2 Rest. Can start and mix movements in any order. Any reps not completed at the end of the 30:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 30:30.
(Score is Time)
PARTNER WORKOUT:
Fitness
ON A 30:00 RUNNING CLOCK...*
60 Strict Pull-Ups
90 Deadlifts (70/47.5)
90/60 Cal Bike
540 Single Unders
*Partition as needed. P1 work P2 rest. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 30:30.
(Score is Time)
Cool Down:
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)
WEIGHTLIFTING:
Part 1:
5 SETS
2 x Power Snatch + 2 x Snatch Balance
@ 60-70% of 1RM Snatch
Part 2:
4 SETS
4 x TnG Snatch Pull
@ 85-95% of 1RM Snatch
Part 3:
4 SETS
4 x Back Squat
@ 60% of 1RM Back Squat
3 SETS
10 x Sotts Press @ moderate
Thursday
BODYBUILDING WORKOUT
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
5/5 Barbell Back Rack Lunges (Athlete Choice, Moderate)
15 DBL DB Hammer Curls (Athlete Choice, Light-Moderate)
20 Banded Tricep Push-Downs
10 Slow Leg Lifts
15 DBL DB Floor Chest Flyes (Athlete Choice, Light-Moderate)
20 Banded Straight Arm Narrow Push-Downs
Partner Finisher
2 ROUNDS FOR TIME*
80 Plate G20 (Athlete Choice, Moderate)
80 Plate Twists
*Switch every 10 Reps. P1 works while P2 Rests. Plate twists will be completed together 80 reps total!
(Score is Time)
HERO WORKOUT
“BLANCH”
12 ROUNDS FOR TIME
3 Thrusters (52.5/40)
18 Box Jumps (24"/20")
41 Double Unders
(Time Cap - 35mins)
Friday
STRENGTH
Performance
ON A 10:00 RUNNING CLOCK...
Build to a Moderate 3-Rep Hang Squat Clean Thruster
Fitness
ON A 10:00 RUNNING CLOCK...
Build to a Moderate 3-Rep Hang Power Clean + Thruster
WORKOUT:
Performance
"SHAMROCK SHAKE"
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (60/42.5)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
WORKOUT:
Fitness
"SHAMROCK SHAKE"
10 SETS FOR TIME
3 Hang Power Clean + Thruster (52.5/35)
4 Jumping C2B Pull-Ups
5 Burpees Over Bar
-Rest 1:00 b/t Sets-
WEIGHTLIFTING:
Part 1:
5 SETS
1 x Front Squat + 3 x Jerk
@ 75-80% of 1RM C&J
Part 2:
3 SETS
4 x Split Stance Strict Press + 4 x OH Split Squat - L & R sides (12 reps)
@ Moderate - Challenging but do-able load
Saturday
ENDURANCE:
Performance
FOR TIME
1250/1000m Row
25 Box Jumps (24/20)
35 Sit-Ups
1000/800m Row
25 Box Jumps
35 Sit-Ups
750/600m Row
25 Box Jumps
35 Sit-Ups
500/400m Row
25 Box Jumps
35 Sit-Ups
ENDURANCE:
Fitness
FOR TIME
1000/800m Row
20 Box Jumps (20)
30 Sit-Ups
750/600m Row
20 Box Jumps
30 Sit-Ups
500/400m Row
20 Box Jumps
30 Sit-Ups
250/200m Row
20 Box Jumps
30 Sit-Ups
PARTNER WORKOUT:
IN TEAMS OF 2...
AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders
*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)
*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees
*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.
Sunday
WORKOUT:
Performance
1.) AMRAP x 8 MINUTES*
5 DB Devils Clean (22.5/15)
10 DB Push Press
200m Run
*Use DBL DBs for Part 1.
(Score is Rounds + Reps)
-Rest 3:00 b/t P1 & P2-
2.) 3 ROUNDS FOR TIME*
10 Alt. DB Devils Clean
7/7 Single Arm DB Push Press (22.5/15)
200m Run
*Use single DB for Part 2.
WORKOUT:
Fitness
1.) AMRAP x 8 MINUTES*
5 DB Devils Clean (15/10)
10 DB Push Press
200m Run
*Use DBL DBs for Part 1.
(Score is Rounds + Reps)
-Rest 3:00 b/t P1 & P2-
2.) 3 ROUNDS FOR TIME*
10 Alt. DB Devils Clean
7/7 Single Arm DB Push Press
200m Run
*Use single DB for Part 2.
WEIGHTLIFTING:
Part 1:
6 SETS
1 x Clean Pull + 1 x (Squat) Clean + 1 x Jerk
@80% of 1RM C&J
Part 2:
4 SETS
3 x TnG Tempo Clean Pull
Build to a HEAVY load while maintaining the tempo.