Monday
Strength
Performance & Fitness
Push Press - Build to a 1rm
Partner Workout
Performance & Fitness
IN TEAMS OF 2…
AMRAP x 14 MINUTES
30 Box Jumps Overs
20 Ring/Box Dips
10 Shoulder to Overhead (Athlete Choice)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Murph Prep - Extra Credit
CONDITIONING (ALL)
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
(No Measure)
STRENGTH (ALL)
EMOM x 15 MINUTES*
MIN 1 - 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 - 10 Push-Ups**
MIN 3 - 20-30 Air Squats
*GOAL: Volume building EMOM...goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
Tuesday
Strength
Performance & Fitness
Back Squat - Build to a 1rm
Workout
Performance
ON A 10:00 RUNNING CLOCK...
Max Cal Bike*
*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (24/16)
(Score is Cals)
RPE 9
Fitness
ON A 10:00 RUNNING CLOCK...
Max Cal Bike*
*Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (16/12)
(Score is Cals)
RPE 9
Wednesday
Partner Workout
Performance
AMRAP x 22 MINUTES
200m Run (Together)
5 Burpee Pull-Up*
10 Alt. Front Rack Lunges (60/42.5)
15 Toes to Bar
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 22 MINUTES
200m Run (Together)
5 Burpees To Target*
10 Alt. Front Rack Lunges (42.5/30)
15 Leg Raises or Knees to Chest
*Target ideally 6-inches above standing reach.
(Score is Rounds + Reps)
RPE 7
Post WOD Strength
Performance
3 SETS
5 Wall Facing Handstand Push-Ups
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups
-Rest As Needed b/t Sets-
(No Measure)
RPE 6
Week 6 of 9 Strict Gymnastics
Fitness
3 SETS
3 Wall Walks
7/7 Single Arm DB Lateral Raises (Light)
10 Narrow Grip Knee Push-Ups
-Rest As Needed b/t Sets-
RPE 6
(No Measure)
Week 6 of 9 Strict Gymnastics
Weightlifting
Part 1
4 SETS
2 Push Press + 3 Push Jerk
@50-60-70-75% of 1RM C&J
Part 2
5 SETS
2 Push Jerk
@80-95% 1RM C&J
Part 3
3/3 Split Squat
@Light - Moderate
Thursday
Workout
Performance
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
4 Strict Pull Ups*
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
4 Strict Pull Ups*
:30/30 Banded Plank Pulls
*Option for weighted pull ups.
RPE 6
(No Measure)
Fitness
3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
10 Vertical Ring Rows
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
10 Vertical Ring Rows
:30/30 Banded Plank Pulls
(No Measure)
RPE 6
Hero
Blake
Four rounds for time of:
• 100 ft Walking lunge with 20kg plate held overhead
• 30 Box jump (24"/20")
• 20 Wallball shots (20/14)
• 10 Handstand push-ups
Murph Prep - Extra Credit
CONDITIONING + STRENGTH (ALL)
6 SETS*
300m Run
5 Pull-Ups or Ring Rows
10 Push-Ups or Elevated Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs...faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
(No Measure)
Friday
Strength
Performance & Fitness
Deadlift - Build to a 1rm
Workout
Guac Is Extra
Performance
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk
*Goal is to perform all 9 movements unbroken at or above the weight you would use for the DT Workout (70/47.5).
(Score is Weight)
RPE 8
Fitness
EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press
**Goal is to perform all 9 movements unbroken at or above the weight you would use for the Fitness version of DT Workout (52.5/37.5).
(Score is Weight)
RPE 8
Weightlifting
Part 1
4 SETS
2 Hang Power Clean + 2 Hang (Squat) Clean + 2 (Squat) Clean
@ building to 80% of 1RM Clean
Part 2
2A. 4 SETS
2 (Squat) Clean
@85-90% of 1RM C&J
2B. 2 SETS
1 (Squat) Clean
@95%
Part 3
3 SETS
2 Back Squat
@75% of 1RM Back Squat
Saturday
Endurance
Performance & Fitness
EMOM x 30 MINUTES*
MIN 1 & 2 - Max Cal Bike or Row
MIN 3 & 4 - AMRAP of 7 Russian KB Swings** + 7 Box Jumps
MIN 5 - REST
(Score is Reps)
**Performance/Rx: (32/24) (24"/20")
**Fitness/Sc: (24/16) (20)
Partner Workout
Performance & Fitness
IN TEAMS OF 2...
ON A 20:00 RUNNING CLOCK...*
200 Double Unders
Then AMRAP in Remaining Time of:
10 Wall Ball (20/14)
10 Burpees
10 Pull-Ups
*For Double Under buy in P1 works while P2 rests...split the 200 reps as needed. In the AMRAP, partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 Burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.
(Score is Rounds + Reps)
RPE 8
Sunday
Weightlifting
Part 1
1A. 2 SETS
6 Muscle Snatch + 6 Snatch Balance
@PVC--> Empty BB --> Light Load
1B. 4 SETS
2 Hang Power Snatch + 2 Hang (Squat) Snatch + 2 (Squat) Snatch
@ last set of 1A building to 85% of 1RM Snatch
Part 2
2A. 4 SETS
2 (Squat) Snatch
@85-90% of 1RM Snatch
2B. 2 SETS
1 (Squat) Snatch
@95%
Part 3
3 SETS
2 Snatch Pull
@85-90% of 1RM Snatch
HIIT60
Strength
Performance
EMOM x 9 MINUTES
MIN 1 - :40 Slow Feet Elevated Ring Rows
MIN 2 - :40 Hollow Rocks
MIN 3 - :40 Double Under or Crossover Practice
(No Measure)
RPE 5
Week 6 of 9 Strict Gymnastics
Fitness
EMOM x 9 MINUTES
MIN 1 - :40 Slow Ring Rows
MIN 2 - :40 Tuck Hold or Rocks
MIN 3 - :40 Single or Double Under Practice
(No Measure)
RPE 5
Week 6 of 9 Strict Gymnastics
Workout
Performance
EVERY 2:00 x 6 SETS
25/20 Cal Row
Max 50' Shuttle Runs*
*25' out and 25' back.
-Rest 1:30 b/t Sets-
(Score is Lowest Round of 25' Shuttle Runs)
RPE 9
Fitness
EVERY 2:00 x 6 SETS
20/15 Cal Row
Max 50' Shuttle Runs*
*25' out and 25' back.
-Rest 1:30 b/t Sets-
(Score is Lowest Round of 25' Shuttle Runs)
RPE 9