Monday
Strength
Performance
Overhead Squats 4x4
RPE 6
Fitness
Front Squats 4x4
RPE 6
Workout
Performance
3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (32/24)
30 Russian KB Swings
15 KB Goblet Squats
*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.
RPE 7
Time Cap 16:00
Fitness
3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (24/16)
30 Russian KB Swings
15 KB Goblet Squats
*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.
RPE 7
Time Cap 16:00
Tuesday
Strength
Part 1
Performance
Hang Squat Snatch 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)
Fitness
Hang Power Snatch 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)
Part 2
Below the Knee Pulls 3x5 (80%)
Workout
Fire & Ice
FOR TIME
18-15-12-9
Hang Power Snatch (42.5/30)
*Complete 75 Double Unders after each set.
RPE 9
Time Cap 12:00
Fitness
FOR TIME
18-15-12-9
Hang Power Snatch (30/20)*
*Complete 100 Single Unders after each set.
RPE 9
Time Cap 12:00
Wednesday
Strength
Push Jerk 5x3 @70%
Partner Workout
IN TEAMS OF 2...
AMRAP x 21 MINUTES*
15 Box Jumps (24/20)
10 Burpees
5/5 Single DB Shoulder to Overhead (Athlete Choice)
100m Run (Together)
RPE 7
Weightlifting
Part 1.
3 SETS
3 Muscle Snatch
@ Building - Light to Light/Mod
Part 2.
6 SETS
1 Power Snatch + 1 Low Power Snatch + 1 (Squat) Snatch
@50-70% of 1RM Snatch
Part 3.
3 SETS
3 Snatch High Pull
@ 75-85% 1RM Snatch
Thursday
Skill
Performance
EMOM x 5 MINUTES
1 Ring Muscle-Ups
+
1-3 Ring Dips
RPE 5
Fitness
EMOM x 5 MINUTES*
1 Strict Pull-Up
+
2 Kipping Pull-Ups
RPE 5
Workout
Performance
EVERY 4:00 x 4 SETS
20/15 Cal Bike
15 Toes to Bar
10 Front Rack Alt. Lunges (60/42.5)
Max Ring Muscle-Ups in Time Remaining...
-Rest 1:30 b/t Sets-
RPE 8
Fitness
EVERY 4:00 x 4 SETS
15/12 Cal Bike
15 V-Ups
10 Front Rack Alt. Lunges (42.5/30)
Max Up-Down Pull-Ups in Time Remaining...
-Rest 1:30 b/t Sets-
RPE 8
Time Cap 21:00
Hero
DRK
5 Rounds for Time
6 Bar Muscle-Ups
23 Russian Kettlebell Swings (32/24)
19 Toes-to-Bars
44 Double-Unders
25 meter Kettlebell Lunges (70/53 lb)
Friday
Strength
Part 1.
Performance
Hang Squat Clean 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)
Fitness
Hang Power Clean -- 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)
Part 2.
Below the Knee Pulls 3x5 (80%)
Workout
Performance
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(92.5/65)
(85/60)
(75/52.5)
RPE 9
Time Cap 10:00
Fitness
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(70/47.5)
(60/42.5)
(52.5/35)
**Option for receiving in 'Deeper' Power position if the full squat is not available.
RPE 9
Time Cap 10:00
Weightlifting
Part 1.
4 SETS
3 Push Press
@ Empty Bar thru light load (50-60%) 1RM C&J
Part 2.
4 SETS
2 Push Jerk + 2 Split Jerk
@ 60-70% of 1RM C&J
Part 3.
4 SETS
3 Split Jerk
@ 70-75% 1RM C&J
Saturday
Endurance
FOR TIME
4 ROUNDS
15 Wall Balls (20/14)
10 Push Ups
.31/.25 Air Bike
400m Run
3 ROUNDS
400m Run
2 ROUNDS
400m Run
1 ROUND
400m Run
RPE 8
Time Cap 40:00
Partner Workout
IN TEAMS OF TWO*
2000/1750m Row
200 Synchro Sit-Ups
64 Strict Pull Ups
-Max Meter Row w/ Time Remaining-
*Partition Reps and Movements in any order to complete work.
P1 works while P2 rests.
Partners must complete Sit-Ups Reps (regardless of how they are broken up) together.
RPE 8
Sunday
Weightlifting
Part 1.
6 SETS
3 (Squat) Clean
@ 50%-60%-70%-75%-70%-60% 1RM C&J
Part 2.
4 SETS
4 Clean High Pull
@ 60% 1RM C&J
into
4 SETS
4 Clean Pull
@ 70% 1RM C&J
HIIT60
EMOM x 25 MINUTES
MIN 1 - :50 Cardio Choice
MIN 2 - :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)
MIN 3 - :50 Dips*
MIN 4 - :50 DB Pull-Over**
MIN 5 - :50 Static Hold***
RPE 5