Monday
Performance
8 ROUNDS FOR TIME
20/15 Cal Row
20 Sit-Ups*
10 Alt. Back Rack Lunges (60/42.5)
5 Toes To Bar
*Weighted Optional.
RPE 7
Fitness
8 ROUNDS FOR TIME
15/12 Cal Row
15 Sit-Ups*
10 Alt. Back Rack Lunges (42.5/30)
5 Knee to Elbow
*Weighted Optional.
RPE 7
Tuesday
Skill
Performance
EMOM x 7 MINUTES*
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Ring Muscle-Up
*Option to perform rig variation for bar-based movements.
RPE 5
Fitness
EMOM x 7 MINUTES
1 Dynamic Kip Swing
+
1 Pull-Up
+
1 Pull-Up or Chest to Bar
RPE 5
Workout
Performance
AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (75/52.5)
30 Double Unders**
*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU
RPE 8
Fitness
AMRAP x 13 MINUTES
2 Burpee Pull-Up
60 Single Unders
6 Push Press (52.5/35)
60 Single Unders
RPE 8
Wednesday
Parter Workout
Performance & Fitness
IN TEAMS OF 2...
2 SETS
AMRAP x 7 MINUTES*
4-6-8-10 and so on...
Front Squats (Athlete Choice)
Synchro Burpees
-Rest 1:00 b/t Sets-
*Reset from beginning of AMRAP.
RPE 8
Post Workout Finisher
IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK...
Max Meter Run
*P1 will complete a KB Farmer Hold (Athlete Choice) while P2 completes a distance run of their choice.
RPE 9
Post Finisher Strength
Bench Press 8-6-4
15-20 Bicep Curls after each set
Weightlifting
Part 1.
3 SETS
3 x Muscle Clean + 2 x Front Squat
@ Light building to Moderate
Part 2.
4 SETS
3 x Clean
@ 80-85% of 1RM C&J
into
2 SET
2 x Clean
@ 90% of 1RM C&J
Part 3.
3 SETS
4 x Clean Pull
@100-105% of 1RM C&J
into
1 SET
3 x Clean Pull
@110% of 1RM C&J
Thursday
Workout
Performance
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (100/70)
100m Run
24 Wall Balls (20/14)
100m Run
-Rest w/ Time Remaining-
RPE 9
Fitness
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (70/47.5)
100m Run
24 Wall Balls (14/10)
100m Run
-Rest w/ Time Remaining-
Hero
000 Hursty
15 Rounds For Time
100m Run
7 Front Squats (60/40)
100m Run
7 Burpee Pull Ups
Friday
Workout
Performance
1.) ON A 12:00 RUNNING CLOCK...
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups
Alt. Hang DB Snatches (22.5/15)
RPE 9
(Score is Time)
*If you finish before 12:00...that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining...12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.
-Rest 1:00 b/t Part 1 & Part 2-
2.) ON A 7:00 RUNNING CLOCK...*
Build to Heaviest Complex of:
1 Hang Power Snatch
+
1 Power Snatch
*Bar can start loaded with first weight.
Fitness
1.) ON A 12:00 RUNNING CLOCK...
FOR TIME*
28-22-16-10
Box Jump Overs (20)
Jumping Pull-Ups
Alt. Hang DB Snatches (15/10)
RPE 9
(Score is Time)
-Rest 1:00 b/t Part 1 & Part 2-
*If you finish before 12:00...that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining...12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.
2.) ON A 7:00 RUNNING CLOCK...*
Build to Heaviest Complex of:
1 Hang Power Snatch
+
1 Power Snatch
*Bar can start loaded with first weight.
Weightlifting
Part 1.
3 SETS
3 x Muscle Squat Snatch + 2 x Snatch Grip B.N. Push Press
Start light and building through working sets
Part 2.
4 SETS
1 x Hang Squat Snatch (above the knee) + 1 x Hang Squat Snatch (Below the knee)
@70-80% of 1RM Snatch
then
2 SETS
1 x Hang Squat Snatch (above the knee) + 1 x Hang Squat Snatch (Below the knee)
@85% 1RM Snatch
Part 3.
3 SETS
6 x Back Squat
@80-85% of 1RM Back Squat
Saturday
Endurance
FOR TIME*
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups
*Partition as Needed.
Option 1:
Straight Through
Or...
Option 2:
2 Rounds
150 Double Unders
1000/875m Row
800m Run
50 Sit-Ups
Or...
Option 3:
4 Rounds
75 Double Unders
500/440m Row
400m Run
25 Sit-Ups
Partner Workout
IN TEAMS OF 2...
AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders
*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)
*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.
-Rest 1:30-
AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees
*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.
Sunday
Weightlifting
Part 1.
EMOM 10
Odd Min: 4 x Split Jerk
@50% of 1RM C&J
Even Min: 5 x Good Morning
@50% of 1RM C&J
Part 2.
4 SETS
1 x Front Squat + 2 Split Jerk
@80-85% of 1RM C&J
into
2 SET
1 x Front Squat + 1 x Split Jerk
@90% of 1RM C&J
Part 3.
3 SETS
Max reps of BB Banded Strict Press
HIIT60
Workout
Performance
EMOM x 16 MINUTES
MIN 1&2 - 25/20 Cal Bike
MIN 3 - :45 Max Plate GTOH (20/15)
MIN 4 - :45 Plank Hold
(Score is Plate GTOH Reps)
RPE 6
Fitness
EMOM x 16 MINUTES
MIN 1&2 - 20/15 Cal Bike
MIN 3 - :45 Max Plate GTOH (15/10)
MIN 4 - :45 Plank Hold
(Score is Plate GTOH Reps)
RPE 6
Finisher
2-3 SETS - On a 10:00 Clock - For Quality
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists
-Rest As Needed b/t Sets-
RPE 5