Monday
Strength
8-6-4 | 6-4-2*
Push Jerks
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
Workout
EMOM x 10 MINUTES*
1 Power Clean & Jerk
+
2 Front Squats
+
1 Shoulder to Overhead
*Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval.
Tuesday
Strength
8-6-4 | 6-4-2*
Deadlift
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
Workout
Performance
3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (24/20)
12 Unbroken Deadlifts (85/60)
(Score is Time)
*Inspired by CF workout 'Christine' (bodyweight DL). We programmed a standard weight for UB DL.
RPE 7
Fitness
3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (20)
12 Unbroken Deadlifts (60/42.5)
(Score is Time)
*Inspired by CF workout 'Christine' (bodyweight DL). We programmed a standard weight for UB DL.
Partner Endurance
Performance
6 Mile Echo Bike
Every 0.3
2 Single Db Devil Presses (22.5/15)
4 Box Jumps (24/20)
4000m Row
Every 250m
4 Db Deadlifts
6 Burpees over Db
2000m Ski
Every 250m
2 Wall Walks
4 Toes To Bar
Example...
P1 complete 0.3 miles on bike and moves onto 2 devil presses & 4 box jumps. As soon as P1 is done on the bike, P2 can start their 0.3 miles. Complete this format for the two other sections.
(Score is Time)
RPE 9
Fitness
6 Mile Echo Bike
Every 0.3
2 Db Devil Presses (15/10)
4 Box Jumps (20)
4000m Row
Every 200m
4 Db Deadlifts
6 Burpees over Db
2000m Ski
Every 200m
2 Partial Wall Walks
4 High Knees
Example...
P1 complete 0.3 miles on bike and moves onto 2 devil presses & 4 box jumps. As soon as P1 is done on the bike, P2 can start their 0.3 miles. Complete this format for the two other sections.
(Score is Time)
RPE 9
Wednesday
Partner Workout
Performance
“Shake Ya Tailfeather”
PARTNER AMRAP 20 MINUTES
2-4-6-8-10-12-14-16-18-20
DB Thrusters 22.5/15
Pull-Ups
*P1 works while P2 rests. Split work as needed. If partners finish the round of 20 start back at the beginning.
RPE 9
Fitness
PARTNER AMRAP 20 MINUTES
2-4-6-8-10-12-14-16-18-20
DB Thrusters 15/10
Banded Pull-Ups/ Ring Rows
*P1 works while P2 rests. Split work as needed. If partners finish the round of 20 start back at the beginning.
RPE 9
Weightlifting
Part 1.
On an 10:00 Clock
5 Sets
3 x Clean High Pull
Start @ 40-50-60-65-70% 1RM C&J
Part 2.
Every 3:00 x 6
1 Clean Pull
1 Hang Squat Clean
1 Squat Clean
2 Jerk
Start @ 40% build to a max 70% for the day
Part 3.
Every 3:00 x 5
Snatch for load:
#1: 5 reps @ 40%
#2: 5 reps @50%
#3: 5 reps @ 60%
#4: 5 reps @ 65%
#5: 5 reps @ 70%
Thursday
Workout
Turkey Trot
AMRAP x 40 MINUTES
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups
(Score is Rounds + Reps)
RPE 6
Hero
Gunny
For time:
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Friday
Workout
Performance
BOOM, ROASTED.
EVERY 2:00 x 7 SETS
25 Double Unders*
10 Alt. Front Rack Lunges (60/42.5)
25 Double Unders*
*Double Under Ninjas should try for 'Unbroken' Reps.
-Rest w/ Time Remaining-
Fitness
EVERY 2:00 x 7 SETS
50 Single Unders
10 Alt. Front Rack Lunges (42.5/30)
50 Single Unders
-Rest w/ Time Remaining-
Post Workout Strength
8-6-4 | 6-4-2*
Back Squats
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
Max Out Friday!!
17:30 onwards
Saturday
Endurance
Performance
6 ROUNDS FOR TIME
21/16 Cal Bike
15 Hang Power Snatch (42.5/30)
9 Bar Muscle-Ups
(Score is Time)
Time cap - 30 minutes
Fitness
6 ROUNDS FOR TIME
15/12 Cal Bike
15 Hang Power Snatch (30/25)
9 Up-Down Pull-Ups
(Score is Time)
Time Cap - 30 minutes
Partner Workout
Performance
AMRAP 30
200m Run
10 Burpees
200m Run
10 Pull Ups
200m Run
10 GTOH (60/42.5)
200m Run
10 Squat Cleans
Take it in turns to complete 2 movements at a time
Fitness
AMRAP 30
200m Run
10 Burpees
200m Run
10 Banded Pull Ups/ Ring Rows
200m Run
10 GTOH (42.5/30)
200m Run
10 Power Cleans
Take it in turns to complete 2 movements at a time
Sunday
Skillz - Kipping Pull Ups (3-5 strict pull ups needed)
Drills to improve kipping efficiency
Whether you want to achieve your first kipping pull up or add reps to kipping total
Weightlifting
Part 1.
Every 2:30 x 6
Clean & Push Jerk for load:
#1: 5 reps @ 50%
#2: 5 reps @ 60%
#3: 5 reps @ 65%
#4: 3 reps @ 70%
#5: 3 reps @ 75%
#6: 3 reps @ 80%
Part 2.
Work to a heavy 3rep max
Push Jerk for load:
#1: 3 reps
Part 3.
On a 15:00 Clock
Front Squat for load:
#1: 4 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%
#5: 1 rep @ 90%
#6: 1 rep @ 90%
HIIT60
Skill
ON A 10:00 RUNNING CLOCK...
Practice a Gymnastic Skill*
*Skill Options...
Strict Ring Dips
Pike Hold
Pike Box Hold
HS Hold Against Wall
HS Hold + Shoulder Taps
Workout
AMRAP x 20 MINUTES
20 Box Step-Overs (20)
20 Push-Ups
20 Sit-Ups
Cardio Choice*
*Cardio Choice Options:
400m Run
30/25 Cal Row or Ski