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