Monday
Workout
Performance
The Cali Bear
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 100/70
*Beginners should adjust weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
RPE 10
Fitness
The Cali Bear
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk 70/47.5
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
RPE 10
Tuesday
Workout
AMRAP x 16 MINUTES
16 Alt. Box Step-Overs (Athlete Choice)*
16 Burpees to a Target**
16 Box Jumps
100m Run
*Option to add DB and hold in Goblet Position.
**Target ideally is 6 inches above standing reach.
(Score is Rounds + Reps)
RPE 7
Post WOD Skill
ON AN 8:00 RUNNING CLOCK...
Practice Ring or Bar Dips*
*Skill Options...
Top/Bottom Ring/Bar Hold
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)
Endurance
3x
AMRAP 10
5-7-9-11-13-15...etc
Round 1
Cal Ski
DB Deadlift (Athletes Choice)
DB Traverses
Round 2
Cal Bike
DB STOH
Sit Ups
Rounds 3
Cal Row
DB Farmers Lunges
Burpees Over DB
2 Minutes rest between AMRAPs
(Score is Rounds & Reps)
RPE 9
Wednesday
Strength
5x5
Barbell Squat*
*Build to a Moderate weight and hold the same weight across all 5 sets.
Squat Options...
Back Squat
Front Squat
Overhead Squat
Partner Workout
Performance
AMRAP 18
P1. 400m Run
P2. AMRAP*
10 Overhead Squats 52.5/35
20/15 Cal Row
*Swap when runner is back
(Score is Rounds & Reps)
RPE 8
Fitness
AMRAP 18
P1. 400m Run
P2. AMRAP*
10 Front Squats 52.5/35
15/12 Cal Row
*Swap when runner is back
(Score is Rounds & Reps)
RPE 8
Weightlifting
SQUAT SNATCH
Set - Reps - % - Rest Time
1a. 10 Empty. 1:00
1b. 10 20% 1:00
1c. 10 35% 1:00
2. 5-8 50-55% 2:00
3. 3-5 60-65% 2:00
4. 2-3. 70-75% 3:00
5. 1-2 80-85%. 3:00
6. 1 90-95%. 5:00
7 1 100-105%. 5:00+
8 1 +2-5kg. 5:00+
Thursday
Workout
EMOM x 20 MINUTES
MIN 1 - 20 KB Goblet Alt. Lunges (Athlete Choice)
MIN 2 - 15/12 Cal Bike
MIN 3 - Max Sit-Ups
MIN 4 - Rest
Score includes all reps
(Score is Reps)
RPE 7
Post WOD Skill
EMOM x 7 MINUTES
Unbroken Toes To Bar/ Toes To Rings/ Hanging Knee Raise*
*Rep Options:
3 Reps
6 Reps
9 Reps
12 Reps
Hero
Hamilton
Three rounds for time of:
• Row 1000 meters
• 50 Push-ups
• Run 1000 meters
• 50 Pull-ups
Time Cap 50 minutes
Friday
Strength
EVERY 1:30 x 5 SETS
1 Power Snatch
+
2 Hang Power Snatches
*Start Light and build to Moderate.
Workout
4 SETS
AMRAP x 3 MINUTES
1-2-3-and so on...
Power Snatch (Athlete Choice)*
2-4-6-and so on...
Push-Ups
-Rest 1:30 b/t Sets-
*Weight Options...
30/20
42.5/30
60/42.5
70/47.5
Start at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
RPE 8
Weightlifting
CLEAN & JERK
Set - Reps - % - Rest Time
1a. 10 Empty. 1:00
1b. 10 20% 1:00
1c. 10 35% 1:00
2. 5-8 50-55% 2:00
3. 3-5 60-65% 2:00
4. 2-3. 70-75% 3:00
5. 1-2 80-85%. 3:00
6. 1 90-95%. 5:00
7 1 100-105%. 5:00+
8 1 +2-5kg. 5:00+
Saturday
Endurance
AMRAP x 36 MINUTES
250/200m Row
200m Run
50 Sumo Deadlift High Pulls (35/25) (30/20)
250/200m Row
200m Run
50 Back Rack Lunges
250/200m Row
200m Run
50 Russian KB Swings (32/24) (24/16)
250/200m Row
200m Run
50 Up-Downs
(Score is Rounds + Reps)
RPE 8
Repeat from March 25th
Partner WOD
IN TEAMS OF 2...
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts (Athlete Choice)**
MIN 4 - Rest
*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
**Weight Options...
60/42.5
80/60
100/70
Heavier as Needed
(Score is Total Reps)
RPE 9
Christmas Eve
12 Days Of Christmas
Performance
FOR TIME*
Day 1 - Ring Muscle-Up
Day 2 - 200m Run
Day 3 - DB Power Cleans 22.5/15
Day 4 - Pull-Ups
Day 5 - Box Jumps (30/24)
Day 6 - DB Front Squats
Day 7 - Toes to Bar
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
RPE 8
Fitness
FOR TIME*
Day 1 - Strict Pull-Up
Day 2 - 200m Run
Day 3 - DB Power Cleans 15/10
Day 4 - Jumping Pull-Ups
Day 5 - Box Jumps (24/20)
Day 6 - DB Front Squats
Day 7 - Knees to Chest
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
RPE 8