Monday
Strength
Snatch 1rm
RPE 10
Workout
Performance
Isabel
30 Snatches 60/42.5
Fitness
FOR TIME
30 Snatches (42.5/30)
RPE 9
Time Cap 8:00
or
Performance
Randy
75 Power Snatches 35/25
Fitness
FOR TIME
75 Power Snatches (25/20)
RPE 9
Time Cap 8:00
Tuesday
Workout
Performance
EVERY 5:00 x 5 SETS
60 Double Unders
20 Sit-Ups
10 Front Squats (70/47.5)
20 Sit-Ups
60 Double Unders
RPE 8
Fitness
EVERY 5:00 x 5 SETS
80 Single Unders
15 Sit-Ups
10 Front Squats (52.5/35)
15 Sit-Ups
80 Single Unders
RPE 8
Endurance
For Time
3,200m Bike
50 Hand Release Push Ups
1,600m Run
75 Ring Rows
800m Ski
100 Air Squats
Wednesday
Partner Workout
IN TEAMS OF 2...
AMRAP x 16 MINUTES*
1000/800m Row
60 Back Rack Lunges (Athlete Choice)
30 Synchro Burpees
*P1 works while P2 rests. Split work as needed except the Burpees.
RPE 6
Post Workout Strength
Bench Press 5-5-5-5
RPE 7
Weightlifting
Part 1.
Squat Snatch
Every 2mins x 7
1 x Low Power Snatch
1 x Squat Snatch
Start @ 65% build to 80% 1RM Snatch
Part 2.
Sotts Press
5 Sets
5 x Sotts Press for load
Part 3.
EMOM 12
Min 1: 5 KB Overhead Squat (R)
Min 2: 5 KB Overhead Squat (L)
Min 3: Hollow Hold
Min 4: :30s/:30s 90/90 Inverted KB Walk
Thursday
Workout
Performance
Helen
3RFT
400m Run
21 KB Swings Swings (24/16)
12 Pull Ups
RPE 7
Time Cap 15 minutes
Fitness
3 ROUNDS FOR TIME
400m Run
21 KB Swings (16/12)
12 Ring Rows
RPE 6
Time Cap 15:00
Partner Finisher
IN TEAMS OF TWO...
FOR TIME*
30 Synchro Push-Ups*
400m KB Farmer Carry(Athlete Choice)**
30 Synchro Push-Ups*
*P1 & P2 must high five at the top of each Push-Ups Rep...can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch as needed.
Hero
Pat Mahan
AMRAP in 45 minutes
800 meter Run
7 Pull Ups
10 Hang Clean (52.5/35)
21 Wall Balls (20/14)
Friday
Strength
Clean & Jerk 1RM
RPE 10
Workout
Performance
Grace
30 reps for time of:
• Clean & Jerk (60/42.5)
RPE 9
Time Cap 8:00
Fitness
FOR TIME
30 Clean & Jerks (42.5/30)
RPE 9
Time Cap 8:00
Weightlifting
Part 1.
Hang Clean & Jerk Complex
Every 2:00 Mins x 7
1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Jerk
Begin @ 70% of Max C&J build to Max 85%
Part 2.
4 x 4 Clean Pulls
@98% 1RM C&J
Part 3.
Back Squat
5 reps @ 65% of 1RM Back Squat
4 reps @ 70%
2 x 3 reps @ 75%
2 x 3 reps @ 80%
Saturday
Endurance
2 Rounds for Time
200m Ski
30 Handstand shoulder taps
400m Run
50-ft Single arm right overhead walking lunges (22.5/15)
600m Row
70 Double unders
800m Run
70 Unbroken single unders
600m Row
50-ft Single arm left overhead walking lunges
400m Run
30 Single arm dumbbell thrusters (22.5/15)*
Time Cap 45:00
Partner Workout
In Pairs
400m Farmer’s walk (2 x 22.5/15)
80 Squats/Plank hold
70 Pull-ups/Superman hold
60 Sit-ups/Wall sit hold
50 Burpees/Static hang
40 Ground-to-overhead (95/63)/Handstand hold
30 Deadlifts (225/153)/Hollow hold
200m Farmer’s walk (2 x 22.5/15)
Time Cap 40:00
Sunday
Weightlifting
Part 1.
Every 2:30 x 7
1 Snatch High Pull
1 Low Hang Squat Snatch
1 Mid Hang Squat Snatch
Begin @ 70% 1RM Snatch & Build to Max 85%
Part 2.
5 Sets
3 Snatch Grip B.N.Push Press
2 Overhead Squats
@ 65-70% of 1RM Snatch
HIIT60
ON A 15:00 RUNNING CLOCK...
Practice Handstand Hold/ Walking*
*Focus on maintaining a Hollow Position when inverted or shifting weight back and forth.
EMOM x 20 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - :30 Shoot Thrus*
MIN 3 - 12-15 Box Step-Overs (24/20)
MIN 4 - :30 Handstand Hold**
RPE 6