Monday
Strength
Performance & Fitness
EMOM x 7 MINUTES
3 Hang Power Snatch*
*Start Light and build to Moderate.
RPE 5
(Score is Weight)
Workout
Performance
3 ROUNDS FOR TIME*
600m Run
25 Pull-Ups
25 Hand Release Push-Ups
25 Hang Power Snatch (35/25)
*Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups
RPE 8
(Score is Time)
Fitness
3 ROUNDS FOR TIME
600m Run
20 Ring Rows
20 Push-Ups
20 Hang Power Snatch (20/15)
RPE 8
(Score is Time)
Tuesday
Strength
Performance & Fitness
Deadlift*
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
*Based off of 90% of Heavy 1-Rep
Workout
Performance
4 SETS
10 Toes to Bar
5 Deadlifts (142.5/92.5)*
10 Toes to Bar
200m Run
-Rest 1:30 b/t Sets-
RPE 8
(Score is Slowest Set)
Fitness
4 SETS
10 Knees to Chest
5 Deadlifts (92.5/65)*
10 Knees to Chest
200m Run
-Rest 1:30 b/t Sets-
RPE 8
(Score is Slowest Set)
Murph Prep
CONDITIONING
1 Mile Run
-Rest 2:30-
Into...
800m Run
-Rest 2:00-
Into...
400m Run
-Rest 1:00-
Into...
200m Run
*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!
(No Measure)
STRENGTH
EMOM x 12 MINUTES
MIN 1 - :30 Max Pull-Ups
MIN 2 - :30 Max Push-Ups
MIN 3 - :30 Max Air Squats
*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.
Wednesday
Partner Workout
Performance
IN TEAMS OF 2...
IN TEAMS OF 2...
AMRAP x 30 MINUTES
100 Double Unders
80/65 Cal Row/Ski
60 Wall Balls (14/10)
40/30 Cal Bike
20 Devil’s Press (15/10)
*P1 works while P2 rests. Split work as Needed.
(Score is Rounds + Reps)AMRAP x 30 MINUTES
100 Double Unders
80/65 Cal Row/Ski
60 Wall Balls (20/14)
40/30 Cal Bike
20 Devil’s Press (22.5/15)
*P1 works while P2 rests. Split work as Needed.
(Score is Rounds + Reps)
Fitness
IN TEAMS OF 2...
AMRAP x 30 MINUTES
100 Double Unders
80/65 Cal Row/Ski
60 Wall Balls (14/10)
40/30 Cal Bike
20 Devil’s Press (15/10)
*P1 works while P2 rests. Split work as Needed.
(Score is Rounds + Reps)
Weightlfting
Snatch
Every 2mins x 9 (18mins)
2 x 3 @ 50%
1 x 2 @ 60%
1 x 2 @ 65%
2 x 2 @ 70%
1 x 2 @75%
2 x 1 @ 80%
Every 3mins x 8 (24mins)
1 x 1 @85%
2 x 1 @90%
2 x 1 @95%
1 x 1 @97%
1x1 @100%
1x1 @ 102%
Thursday
Strength Part 1
Performance & Fitness
Push Press*
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Strength Part 2
EMOM x 8 MINUTES
Choose one of the Below Options...
Adv. Skill:
3-5 Strict Handstand Push-Ups
or
2-3 Strict Deficit Handstand Push-Ups
or...
Mod Skill:
3-5 Pike Push-Ups
or
2-3 DB Deficit Pike Push-Ups
Workout For Quality
Performance & Fitness
EMOM 12
MIN 1 :45 DB Strict Press
MIN 2 :45 Hollow Hold
MIN 3 :45 DB Man Makers
MIN 4 Rest
DB - Athlete's Choice - Mod/Heavy
Hero
Sadie Jane
AMRAP 23
200m Run
9 Bar facing burpees
3 Power cleans 85/55
Friday
Strength
Performance & Fitness
Back Squat*
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
*Based off of 90% of Heavy 1-Rep
Workout
Performance
Rocket Fuel
FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (75/52.5)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters
RPE 9
Fitness
FOR TIME
21 Burpees*
12 Hang Power Clean + Thrusters (57.5/40)
15 Burpees
9 Hang Power Clean + Thrusters
12 Burpees
6 Hang Power Clean + Thrusters
9 Burpees
3 Hang Power Clean + Thrusters
*Option for Burpee Over Bar
RPE 9
Murph Prep
CONDITIONING + STRENGTH
800m Run
Into Athlete's Choice (Pick ONE)...
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into...
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
Weightlifting
Clean & Jerk
Every 2mins x 9 (18mins)
2 x 3 @ 50%
1 x 2 @ 60%
1 x 2 @ 65%
2 x 2 @ 70%
1 x 2 @75%
2 x 1 @ 80%
Every 3mins x 8 (24mins)
1 x 1 @85%
2 x 1 @90%
2 x 1 @95%
1 x 1 @97%
1x1 @100%
1x1 @ 102%
Saturday
Endurance
Performance
AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (15/10)
-Rest 1:00-
AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees
-Rest 1:00-
AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees
*Start from the beginning of each AMRAP.
RPE 7
Fitness
AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees (10/5)
-Rest 1:00-
AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees
-Rest 1:00-
AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees
*Start from the beginning of each AMRAP.
RPE 7
Partner Workout
Performance & Fitness
IN TEAMS OF 2...
AMRAP x 24 MINUTES*
40-40-40**
Cal Row
40-30-20
Synchro Feet Anchored Sit-Ups
40-30-20
Box Jumps***
*P1 works while P2 rests. Row must be split b/t Partners for 20cal each. Split all other work as needed.
**Alt. Cals: 30-30-30.
***40 Reps = (20")
30 Reps = (24")
20 Reps = (30")
RPE 6
Finisher
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 - DBL DB Twisting Curls
MOVT 2 - DBL DB Hollow Butter Flutter Kicks
*1 SET = MOVT 1 + MOVT 2.
RPE 7
Sunday
Weightlifting
Complete either Snatch or Clean & Jerk 1rm session from earlier in the week
HIIT60
EMOM x 24 MINUTES
MIN 1 - :45 Gym. Pulling Option*
MIN 2 - :45 Alt. Box Step-Ups (Athlete Choice)
MIN 3 - :45 Max Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 - :45 Plank Hold**
*Gym. Pulling Options...
Strict Ring Muscle-Ups
(Weighted) Strict Pull-Ups
Jumping Pull-Up Negatives
Vertical Ring Row
**Option for Banded Plank or Ring FLR
RPE 5