Monday
Strength
Performance
6-4-2 | 4-3-2*
Overhead Squats
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Fitness
6-4-2 | 4-3-2*
Front Squats
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Workout
Performance
ON A 11:00 RUNNING CLOCK...
20 Overhead Squats (60/42.5)
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
50 Double Unders
-Immediately Into-
Max Overhead Squats in Time Remaining...
RPE 7
Fitness
ON A 11:00 RUNNING CLOCK...
20 Front Squats (60/42.5)
-Immediately Into-
6 ROUNDS
5 Shoulder to Overhead
80 Single Unders
-Immediately Into-
Max Front Squats in Time Remaining...
RPE 7
Tuesday
Strength
6-4-2 | 4-3-2*
Power Cleans
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Workout
Performance
3 SETS
200m Run
10 Hang Power Cleans (70/47.5)
200m Run
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
RPE 9
Time Cap 15:00
Fitness
3 SETS
200m Run
10 Hang Power Cleans (52.5/35)
200m Run
5 Hang Power Cleans
-Rest 2:00 b/t Sets-
RPE 9
Time Cap 15:00
Endurance
2 Rounds of:
1000m Row/Ski or 56/40 Cal Echo Bike or 800m Run
2:00 Rest
Immediately into…
5 Rounds of:
500m Row/Ski or 28/20 Cal Echo Bike or 400m Run
1:00 Rest
For total time
(35:00 cap)
Wednesday
Strength
6-4-2 | 4-3-2*
Bench Press
*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.
Partner Workout
IN TEAMS OF 2
AMRAP x 16 MINUTES
Performance/Fitness
8 Strict Handstand Push-Ups/Pike Push Ups
16 Box Jumps (24"/20")/(20")
24 Air Squats
24 Synchro V-Ups/Sit-Ups
RPE 7
Weightlifting
Part 1.
On a 6:00 Clock
4 Sets - w/ a clean grip
3 Hang High Pull
@ 70-78% 1RM C&J
Part 2.
Every 2:30 x 7
2 Squat Cleans + 1 Jerk
1 x 3 Reps @ 70%
1 x 2 Reps @ 75%
1 x 2 Reps @ 78%
1 x 1 Rep @ 80%
1 x 1 Rep @ 83%
2 x 1 Rep @ 87%
% of 1RM C&J
Part 3.
Push Press for load:
4 reps @ 65%
3 reps @ 68%
3 reps @ 70%
3 reps @ 73%
2 reps @ 75%
2 reps @ 75%
% of 1RM C&J
Thursday
Workout
Performance
FOR TIME*
2000/1800m Row
60 Deadlifts (100/70)
20 Ring Muscle-Ups**
*Partition reps and movements as needed.
**Option for 60 Pull-Ups.
RPE 8
Fitness
FOR TIME*
1600/1200m Row
60 Deadlifts (70/47.5)
20 Up-Down Pull-Ups**
*Partition reps and movements as needed.
**Option for 40 Pull-Ups.
RPE 8
Hero
Stevie-Mae
AMRAP 30
From 0:00-18:00, AMRAP of:
29 Double-Unders
5 Clean & Jerks (70/45)
200 meter Run
Rest 2 minutes
From 20:00-30:00, AMRAP of:
11 Overheads Squats (50/30)
21 Burpees Over Bar
Friday
Strength
EMOM x 7 MINUTES*
1 Power Snatch
+
2 Hang Squat Snatch**
*Start Light-Moderate and build to Moderate-Heavy.
**Option for Deep Power.
RPE 6
Workout
Legends Of The Hidden Temple
4 SETS
21 Wall Balls (20/14)
15 Burpees Over Bar
9 Hang Squat Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
Set 1: (42.5/30)
Set 2: (52.5/35)
Set 3: (60/42.5)
Set 4: (70/47.5)
RPE 9
Time Cap 22:00
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
Fitness
4 SETS
15 Wall Balls (14/10)
12 Burpees
9 Hang Power Snatches*
-Rest 2:00 b/t Sets-
*BB Weights:
Set 1: (35/25)
Set 2: (42.5/30)
Set 3: (52.5/35)
Set 4: (60/42.5)
RPE 9
Time Cap 22:00
(Score is Total Time)**
**Combine your times from all 4 efforts. Do not include 2:00 rest in Total Time Score.
Weightlifting
Part 1.
Every 2:30 x 7
1 Snatch*
1 Overhead Squat
Start @ 70% of 1RM Snatch & build to a Heavy Max for the day
*Option for power or squat snatch
Part 2.
Every 2:30 x 5
Snatch*
1 x1 rep @ 85%
1 x1 rep @ 87%
1 x1 rep @ 90%
1 x1 rep @ 93%
1 x1 rep @ 95%
% based off Max lift from Part 1.
*Option for power or squat
Saturday
Endurance
On a 42:00 Clock for Rounds and Reps
From 0:00-9:00, AMRAP of:
100 meter Sprint
11 Sit-Ups
11 Air Squats
100 meter Sprint
22 Sit-Ups
22 Air Squats
100 meter Sprint
33 Sit-Ups
33 Air Squats
Continue with this pattern, adding 11 Sit-Ups and 11 Air Squats for each additional round.
Rest 2 minutes
From 11:00-20:00, AMRAP of:
100 meter Sprint
11 Push-Ups
11 Box Jumps (24/20 in)
100 meter Sprint
22 Push-Ups
22 Box Jumps (24/20 in)
100 meter Sprint
33 Push-Ups
33 Box Jumps (24/20 in)
Continue with this pattern, adding 11 Push Ups and 11 Box Jumps for each additional round
From 22:00-31:00, AMRAP of:
100 meter Sprint
11 Double Unders
11 Reverse Lunges
100 meter Sprint
22 Double Unders
22 Reverse Lunges
100 meter Sprint
33 Double Unders
33 Reverse Lunges
Continue with this pattern, adding 11 Double Unders and 11 Reverse Lunges for each additional round.
Rest 2 minutes
From 33:00-42:00, AMRAP of:
100 meter Sprint
11 Up Downs
11 Pull Ups/Ring Rows
100 meter Sprint
22 Up Downs
22 Pull Ups/Ring Rows
100 meter Sprint
33 Up Downs
33 Pull Ups/Ring Rows
(Score is rounds and reps for each round)
Partner Workout
AMRAP 24
6 Power Cleans (85/55)
6 Synchro Burpees
200 meter Run (together)
6 Synchro Burpees
28 Alt. DB Snatches (22.5/15)
6 Synchro Burpees
From 24:00, complete the Cash-Out of:
69 Wall Ball Shots (20/14)
*Split Cleans and Snatches as necessary
(Score is Rounds and Reps completed before 24:00)
Sunday
SUNDAY SKILLZ - KIPPING PULL UPS - REQ. 3-5 STRICT
Weightlifting
Part 1.
Every 3:00 x 5
1 Clean Pull
1 Low Hang Clean
1 Jerk
Start @ 70% of 1RM C&J & build to a heavy max
Part 2.
Every 2:30 x 5
2 Clean + 1 Jerk
1 x 1 Rep @ 80%
1 x 1 Rep @ 85%
1 Clean + 1 Jerk
1 x 1 Rep @ 87%
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
% Based on Max lift in Part 1
Part 3.
Front Squat for load:
6 reps @ 70%
5 reps @ 73%
4 reps @ 78%
3 reps @ 83%
3 reps @ 85%
HIIT60
Performance
EMOM x 25 MINUTES
MIN 1&2 - 400m Run
MIN 3&4 - AMRAP of...Alt. 8 Box Step-Ups (24/20) + 8 Toes To Bar + 24 Double Unders*
MIN 5 - Rest
*Pick up where you left off.
RPE 8
Fitness
EMOM x 25 MINUTES
MIN 1&2 - 300m Run
MIN 3&4 - AMRAP of...8 Alt. Box Step-Ups (20) + 8 Knees to Chest + 40 Single Unders*
MIN 5 - Rest
*Pick up where you left off.
RPE 8