Monday

Workout

Performance

3 ROUNDS FOR TIME
400m Run
Hang Power Cleans 60/42.5*

*Round 1 - 21 Reps
Round 2 - 15 Reps
Round 3 - 9 Reps

Fitness

3 ROUNDS FOR TIME
400m Run
Hang Power Cleans 42.5/30*

*Round 1 - 21 Reps
Round 2 - 15 Reps
Round 3 - 9 Reps

Post WOD Strength

8x2
Deadlift*

*Use the same Heavy Weight for All Sets

Tuesday

Skill

EMOM x 8 MINUTES
Complete Gymnastics Option*

*Gymnastics Options...
2-3 Strict (Banded) Pull-Ups
1-2 Strict Chest to Bars
1 Strict Ring Muscle-Up

Workout

Performance

EMOM x 20 MINUTES
MIN 1&2 - 30/25 Cal Bike
MIN 3 - :50 Max Ring Muscle-Ups
MIN 4 - 30 Sit-Ups*
MIN 5 - Rest

*20-30 Reps of GHD Optional

Fitness

EMOM x 20 MINUTES
MIN 1&2 - 25/20 Cal Bike
MIN 3 - :50 Max Pull-Ups
MIN 4 - 20 Sit-Ups
MIN 5 - Rest

Endurance

Performance

FOR TIME

500 Double Unders
50 Burpees
25 Wall Walks

Split reps as you see fit

Rest 3 minutes

10RFT
18 Crossovers
12 DB Push Press 6EA 22.5/15
6 DB Traverses

Fitness

FOR TIME

750 Single Unders
50 Burpees
25 Partial Wall Walks

Split reps as you see fit

Rest 3 minutes

10RFT
18 Alternate foot single unders
12 DB Push Press 6EA 15/10
6 DB Traverses

Wednesday

Partner Workout

Performance

2000/1600m Row
100 Burpee Box Jump Overs 24/20
Broken into...
10x
200/160m Row
10 BBJO

100/80 Cal Ski
100 Wall Balls 20/14
Broken into...
10x
10/8 Cal Ski
10 Wall Balls

2000m Run
100 HSPU
Broken into...
10x
200m Run
10 HSPU

100/80 Cal Echo Bike
60 Pull Ups
20 C2B Pull Ups
20 Bar Muscle Ups

Broken into...
10x
10/8 Cal Bike
10 Pull Ups x6 - 5 C2B Pull Ups x4 - 5 BMU x4

Fitness

2000/1600m Row
100 Burpee Box Jump Overs 20/step up
Broken into...
10x
200/160m Row
10 BBJO

100/80 Cal Ski
100 Wall Balls 10/6
Broken into...
10x
10/8 Cal Ski
10 Wall Balls

2000m Run
100 Press Ups
Broken into...
10x
200m Run
10 Press Ups

100/80 Cal Echo Bike
60 Ring Rows
20 Jumping Pull Ups
20 Banded Pull Ups

Broken into...
10x
10/8 Cal Bike
10 Ring Rows x6 - 5 Jumping Pull Ups x4 - 5 Banded Pull Ups x4

Weightlifting

Every 2:30, for 10 minutes (4 sets):

OVERHEAD SQUAT @ 3.2.X.1 tempo
3 reps @ 75-85% of your set of 4 last week

3 Seconds down, 2 second pause, explosive upwards movement, 1 second hold at the top

Five sets of:

2" DEFICIT DEADLIFT
Sets 1-2 = 5 reps 62%
Sets 3-4 = 5 reps 66%
Set 5 = 4 reps 72-76%

Rest as needed

Extra Credit: On a 10:00 clock

Four sets of:
BENCH PRESS w/ 2 second pause at bottom

Sets 1-2 = 5-7 reps 63-68%
Sets 3-4 = 3-4 reps 75-80%

Rest as needed

Thursday

Strength

ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Strict Press

Workout

Performance
"OPEN 12.3"
AMRAP x 18 MINUTES
15 Box Jumps (24/20)
12 Push Press 52.5/35
9 Toes to Bar

Fitness

"OPEN 12.3"
AMRAP x 18 MINUTES
15 Box Jumps (20)
12 Push Press 35/25
9 Knees to Chest

Hero Strength

Build to a moderate - heavy 5 rep power clean

Look to complete 4 working sets 55-75%

RPE 7

HERO

WITTMANN
Seven rounds of:
• 1.5/1 pood Kettlebell swing, 15 reps
• 95/65 pound Power clean, 15 reps
• 15 Box jumps, 24/20

Friday

Workout

Performance

2 SETS*
AMRAP x 5 MINUTES
10 Burpees
8 DB Thrusters 4 EA (22.5/15)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

Fitness

2 SETS*
AMRAP x 5 MINUTES
10 Burpees
8 DB Thrusters 4EA (15/10)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

Post WOD Strength

8x2
Back Squat*

*Use the same Heavy Weight for All Sets

Weightlifting

Every 90 seconds, for 4:30 (3 sets):

3-POSITION POWER CLEAN x 2 reps @ below 55%

Every 2:30, for 10 minutes (4 sets):
2 CLEANS + 1 SPLIT JERK

Sets 1-2 = 1 rep 78%
Sets 3-4 = 1 rep 83%
At the 11 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep 88%

Every 90 seconds, for 7:30 (5 sets):

POWER SNATCH w/ 2 second pause at knee

Sets 1-2 = 2 reps 75%
Sets 3-5 = 1 rep 80-85%

Every 2:30, for 15 minutes (6 sets):

BACK SQUAT @ 4.2.X.1 tempo

Sets 1-2 = 5 reps 66%
Sets 3-4 = 3 reps 73%
Sets 5-6 = 2-3 reps 76-80%

Saturday

Endurance

Performance

ABBATE
FOR TIME*
1 Mile Run
21 Clean & Jerks 70/47.5
800m Run
21 Clean & Jerks
1 Mile Run

Fitness

FOR TIME
1200m Mile Run
21 Clean & Jerks 52.5/35
600m Run
21 Clean & Jerks
1200m Mile Run

Partner Workout

EMOM 36

1:1 Work/Rest

1. 7 Strict Pull Ups + Max Cal Echo Bike
2. 7 Strict Pull Ups + Max Cal Echo Bike
3. 14 Press Ups + Max KB Swings 24/16
4. 14 Press Ups + Max KB Swings 24/16
5. 21 Air Squats + Max Burpees
6. 21 Air Squats + Max Burpees

Sunday

Skills - Toes To Bar

Progressions to build strength through the kip to achieve 1+ TTB

Weightlifting

Every 2:30, for 10 minutes (4 sets):

OVERHEAD SQUAT @ 3.2.X.1 tempo x 2 reps
@ 85-95% of your heavy set of 4.

On a 10:00 Clock complete:

Four sets of:
BENCH PRESS w/ 2 second pause at bottom

Sets 1-2 = 4-6 reps 68-73%
Sets 3-4 = 2-3 reps 80-85%
Rest as needed

Every 2:30, for 10 minutes (4 sets):

SNATCH PULL + 6 Second Lowering Phase x 3 reps @95%

Focus on maintaining perfect snatch positions throughout

On a 10:00 Clock

Five sets of:
DEADLIFT w/ 1 second pause at knee

Sets 1-2 = 5 reps 65%
Sets 3-4 = 4 reps 70%
Set 5 = 3 reps 75-80%
Rest as needed

HIIT60

Strength

10-8-6*
Bench Press

*Start Light and build to Moderate+.

Workout

Performance

AMRAP x 20 MINUTES
10 Hand Release Push-Ups
20 Alt. Box Step-Ups (24/20)
30 V-Ups
40 Double Unders

Fitness

AMRAP x 20 MINUTES
10 Push-Ups
20 Alt. Box Step-Ups (20)
30 Tuck-Ups
80 Single Unders