Monday 14th August - Sunday 20th August

Monday

Strength

EMOM x 6 MINUTES*
1 Hang Power Snatch
+
1 Squat Snatch**

*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Snatch.

RPE 6


Workout

Performance

AMRAP x 15 MINUTES*
10/8 Cal Bike
2 Hang Squat Snatch (60/42.5)

*Add 1 Hang Squat Snatches after each full round. Ex: R1 = 2, R2 = 3, R3 = 4, and so on.

RPE 8


Fitness

AMRAP x 15 MINUTES
10/8 Cal Bike
4 Hang Power Snatch (42.5/30)

*Add 1 Hang Power Snatches after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.

RPE 8




Tuesday

Skill

EMOM x 5 MINUTES
5-7 Strict Ring Dips
or...
5-7 Box Dips

RPE 5



Workout

3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (22.5/15)
9 Ring Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

RPE 7



Fitness

3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (15/10)
9 Box Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

RPE 7



Endurance

"ROW RUN ROW"

1000m Row
1000m Run
800m Row
800m Run
600m Row
600m Run
400m Row
400m Run
200m Row
200m Run





Wednesday

Strength

EMOM x 6 MINUTES*
1 Hang Power Clean
+
1 Squat Clean**

*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean

RPE 6




Partner Workout

"SUPERSONIC"

In Pairs - Follow the Leader Style

AMRAP x 18 MINUTES
1 Power Clean (90/65) (65/45)
2 Box Jump Overs (24"/20") (20")
3 Chest to Bar (Pull-Ups)*

Option for Jumping C2B or Jumping Pull Ups

RPE 9




Weightlifting

Part 1.
Clean & Press Complex

Every 1:30 x 5

1 Power Clean
2 Push Press
Start @ 55% build to Max 70% of 1RM C&J

-rest 3 minutes-

Every 2:00 x 5

2 Squat Cleans
1 Jerk
Begin @ the Last Weight From
Part 1 build to Max 80%




Part 2.

Romanian Deadlift for load:
#1: 6 reps @ 80%
#2: 5 reps @ 85%
#3: 4 reps @ 90%
#4: 4 reps @ 90%

% of 1RM C&J




Part 3.
4 Sets

5 Hang Clean High Pull
@73% 1RM C&J



Thursday

Strength

EMOM x 6 MINUTES*
1 Push Jerk
+
1 Split Jerk

*Start Light and build to Moderate. This is a Deload Week.

RPE 6





Workout

Performance

EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed...

MIN 1 - 2 Wall Walks + 8 Push Press (42.5/30)
MIN 2 - Max Wall Balls (20/14)
MIN 3 - Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

RPE 8
Time Cap 21:00





Fitness

EMOM UNTIL COMPLETION*
Rotate the below movements until 125 Wall Balls have been completed...

MIN 1 - 2 Half Wall Walks + 8 Push Press (30/20)
MIN 2 - Max Wall Balls (14/10)
MIN 3 - Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

RPE 8
Time Cap 21:00





Hero

Blake

Four rounds for time of:

• 100 ft Walking lunge with (20/15) plate held overhead
• 30 Box jumps (24"/20")
• 20 Wallball shots (20/14)
• 10 Handstand push-ups


Friday

Workout

Performance

EVERY 5:00 x 4 SETS
50 Double Unders
50/40 Cal Row
50 Double Unders

-Rest w/ Time Remaining-

RPE 7






Fitness

EVERY 5:00 x 4 SETS
80 Single Unders*
40/30 Cal Row
80 Single Unders*

-Rest w/ Time Remaining-

*Option for :45 Double Under Practice.

RPE 7



Finisher

3 SETS
10 Rower Glute Bridge-Ups
10 Rower Pike-Ups
10 Calf Raise + Tib Raise

-Rest As Needed b/t Sets-

RPE 5
Time Cap 12:00




Weightlifting

Part 1.

Pausing Snatch

Every 2:00 x 7 Sets

2 x Pause Snatch (pause :03s - above the knee )

Begin @ 65% of 1RM Snatch & build to 83%




Part 2.

Snatch Grip Complex

6 Sets

2 Drop Snatches
2 Overhead Squats
@ 65% of Max Snatch






Saturday

Enduraance

For Time

800m Run

5 Rounds
10 Power Snatches (42.5/30)
10 Bar Facing Burpees

800m Run

5 Rounds
10 Toes To Bar
10 Bar Facing Burpees

800m Run

Time Cap 40:00






Partner Workout

IN TEAMS OF 2...

AMRAP x 28 MINUTES*
50 Hand Release Push-Ups
50 DB Farmer Alt. Box Step-Ups (Athlete Choice)
50 Synchro Burpees**
50 Toes to Bar
50 Box Jumps (24/20)

RPE 8


Sunday

Weightlifting

Part 1.
Pausing Push Press

Push Press w/ :01s Pause in dip

1 x 4 @ 63%
2 x 4 @ 65%
2 x 3 @ 68%

% Based Off 1RM C&J






Part 2.
Clean & Jerk Complex
Every 2:30 x 6

1 x Clean Lift Off
1 x Power Clean
1 x Jerk

Start @ 65% build to 80% 1RM C&J



Part 3.
Front Pause* Squat for load:

#1: 4 reps @ 65%
#2: 4 reps @ 68%
#3: 4 reps @ 70%
#4: 3 reps @ 73%
#5: 3 reps @ 75%

*:02s active pause in the bottom


HIIT60

3 SETS FOR QUALITY
2:00 Cardio Choice
100 Single Unders
25 Russian KB Swings (Athlete Choice, Light-Mod)
20 Alt. Cossack Squats
7/7 Single Arm Half Kneeling KB Arnold Press
1:00 Static Hold*

-1:00 Walking Rest b/t Sets-

RPE 5
Time Cap 26:00