Monday
Strength
3x2* Tempo Strict Press (11X1)
Workout - Performance
AMRAP x 12 MINUTES
1 Burpee Ring Muscle-Up*
10 Wall Balls (30/20)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.
Workout - Fitness
AMRAP x 12 MINUTES
1 Burpee Pull-Ups*
10 Wall Balls (20/14)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.
Tuesday
Strength
3x2* Tempo Deadlift (11X1)
Workout - Performance
EMOM x 14 MINUTES
MIN 1 - 8 Toes to Bar + 8 Deadlifts (70/47.5)
MIN 2 - :50 Max Cal Row
Workout - Fitness
EMOM x 14 MINUTES
EMOM x 14 MINUTES
MIN 1 - 6 Toes to Something* + 6 Deadlifts (52.5/35)
MIN 2 - :50 Max Cal Row
*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
Wednesday
Strength - Performance
EVERY 3:00 x 4 SETS
3-5 Tempo Handstand Push-Ups (30X1)
:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)
EZ Cardio w/ Time Remaining...
-No Additional Rest b/t Sets-
Strength - Fitness
EVERY 3:00 x 4 SETS
3-5 Tempo Pike Push-Ups (30X1)
:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)
EZ Cardio w/ Time Remaining...
-No Additional Rest b/t Sets-
Partner Workout - Performance
AMRAP x 22 MIN
Partner 1: 75/60 Cal (5:30 Cap)*
Partner 2: AMRAP of the following…
6 HSPU
30 Double Unders
*Once P1 (the pacer) finishes their Bike, partners will switch.
Partner Workout - Fitness
AMRAP x 22 MIN
Partner 1: 60/45 Cal (5:30 Cap)*
Partner 2: AMRAP of the following…
6 DB Push Press (Athlete's Choice, Moderate)
45 Single Unders
*Once P1 (the pacer) finishes their Bike, partners will switch.
Weightlifting
3 SETS
3 x Muscle Squat Clean + 2 Front Squats
@ Empty bar --> Light (5s) -->Light/Moderate (10's)
3 SETS
1 x Clean Pull (to high hang) + 2 (Squat) Cleans
@ Building to 85% 1RM C&J
4 SETS
2 x (Squat) Clean
@90-95% of 1RM C&J
4-5 SETS
4 x Clean Pull
@ building 100-110% of 1RM C&J
Thursday
Strength
3x2* Tempo Back Squat (11X1)
Workout - Performance
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on...
Front Squats (60/42.5)
2-4-6-and so on...
Up-Down Over Bar
-Rest 1:30 b/t Sets-
Workout - Fitness
4 SETS*
AMRAP x 3 MINUTES
1-2-3-and so on...
Front Squats (42.5/30)
2-4-6-and so on...
Up-Down
-Rest 1:30 b/t Sets-
Hero - Luke
For time:
•Run 400 meters
•155/105 lb. clean and jerks, 15 reps
•Run 400 meters
•30 toes-to-bars
•Run 400 meters
•45 wall-ball shots, 20-lb. ball
•Run 400 meters
•1.5-pood kettlebell swings, 45 reps
•Run 400 meters
•30 ring dips
•Run 400 meters
•155/105 lb. weighted lunges, 15 steps
•Run 400 meters
Friday
Strength - Performance
ON A 10:00 RUNNING CLOCK...
Strict Chest to Ring Pull-Up Practice*
*Focus on False Grip + Low Ring Pulls.
Strength - Fitness
ON A 10:00 RUNNING CLOCK...
Strict Wide Grip Pull-Up Practice*
*Focus on a neutral head & not trying to reach chin over bar. Band Optional.
Workout - Performance
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason's tribute to Ava, a survivor of leukemia.
KG BB: (42.5/30)
Workout - Fitness
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (30/20)
(Score is Rounds + Reps)
Weightlifting
3 SETS
4 x Snatch Thruster
@ Build from extended warm up to a moderate loading
6 SETS
1 x Power Snatch + 2 (Squat) Snatch
@ 75-85% 1RM
4 SETS
8 x Sotts Press
@ a challenging moderate load
Saturday
Endurance Workout - Performance
4 SETS
80 Double Unders
60/48 Cal Row
40 Wall Balls (20/14)
-Rest 2:00 b/t Sets-
Endurance Workout - Fitness
4 SETS
160 Single Unders
60/48 Cal Row
40 Wall Balls (14/10)
-Rest 2:00 b/t Sets-
Partner Workout - All
AMRAP x 24 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.
Sunday
HIIT - Performance
EMOM x 18 MINUTES
MIN 1 - 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)
MIN 2 - 10 Box Jumps (Athlete Choice) + Max Sit-Ups
MIN 3 - :45 Static Hold (Athlete Choice)*
*Static Hold Options:
Plank Hold
Wall Sit
Hollow Hold
Dead Hang
Handstand Hold
HIIT - Fitness
EMOM x 18 MINUTES
MIN 1 - 8/6 Cal Bike + Max KB Russian Swing (Athlete Choice)
MIN 2 - 8 Box Jumps (Athlete Choice) + Max Sit-Ups
MIN 3 - :45 Static Hold (Athlete Choice)*
*Static Hold Options:
Plank Hold
Wall Sit
Hollow Hold
Dead Hang
Handstand Hold
Weightlifting
3 SETS
2 Push Press + 2 Push Jerk
@50-65% 1RM C&J
Every 2mins x 10
1 Front Squat + 2 Push Jerk
@Building from 70% to 85% of 1RM C&J
3 SETS
3 x Front Squat
@Build to a heavy 3 reps and hold for 3 working sets.