Monday
Strength
12-10-8*
Power Cleans
*Start Light and build to Moderate. This is a deload week.
Workout
Performance
The Chief
5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (60/42.5)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
RPE 9
Fitness
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (42.5/30)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
RPE 9
Tuesday
Endurance & CrossFit WOD
2 ROUNDS FOR TIME
1000/800m Row
60 Sit-Ups
40/35 Cal Echo Bike
20 Up-Downs to Plate
500/400m Row
30 Sit-Ups
20/15 Cal Echo Bike
10 Up-Downs to Plate
RPE 7
Time Cap 38:00
Wednesday
Partner Workout
IN PAIRS
AMRAP x 24
P1: 400m Run
P2:
12 Deadlifts (70/47.5)
12 HSPU/Pike Push Ups
12 KB Swings (24/16)
12 Pull-Ups/Ring Rows
RPE 9
Finisher
On a 12:00 Clock
For quality
2-3 SETS
10-12 DB Pull-Overs*
12-16 DB Slides
1:00 Max Banded Deadbugs
-Rest As Needed b/t Sets-
*Complete on floor.
Weightlifting
Part 1.
Every 2:00 x 6
2 Drop Snatches
3 Overhead Squats
Start @ 70% build to 80% of Max Snatch
Part 2.
Every 2:30 x 6
1 Snatch High Pull
1 Snatch
Start @ 70% of 1RM Snatch build to 90%
Part 3.
Snatch Grip Lift Off
1 x 5 @ 93%
1 x 4 @ 98%
2 x 4 @ 100%
% Based Off 1RM Snatch
Thursday
Strength
12-10-8*
Bench Press
*Start Light and build to Moderate. This is a deload week.
Workout
Performance
4 SETS
15/12 Cal Bike
20 Burpees
20 KB Sumo DL High Pull (32/24)
15/12 Cal Bike
-Rest 2:00 b/t Sets-
RPE 8
Time Cap 24:00
Fitness
4 SETS
12/10 Cal Bike
15 Burpees
15 KB Sumo DL High Pull (24/16)
12/10 Cal Bike
-Rest 2:00 b/t Sets-
RPE 8
Time Cap 24:00
Hero
The Joe
AMRAP 27
9 Bar Over Burpees
8 Thrusters (42.5/30)
8 KB Swings (24/16)
9 Box Jumps (24/20 in)
400m Run
Friday
Strength
12-10-8*
Overhead Squats
*Start Light and build to Moderate. This is a deload week.
Or
12-10-8*
Front Squats
*Start Light and build to Moderate. This is a deload week.
Workout
Performance
AMRAP x 5 MINUTES
12 Overhead Squats (52.5/35)
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Front Squats (42.5/30)
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters (35/25)
35 Double Unders
RPE 8
Fitness
AMRAP x 5 MINUTES
12 Front Squats (42.5/30)
60 Single Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Back Squats (35/25)
60 Single Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters (30/20)
60 Single Unders
RPE 8
Friday Night Frights!
17:30 onwards!
Saturday
Endurance
EMOM x 36
MIN 1 - 12/10 Cal Row
MIN 2 - 200m Run
MIN 3 - 12/10 Cal Ski
MIN 4 - 6 Bar Muscle Ups/8 C2B/12 Pull Ups/15 Ring Rows
Partner Workout
In Pairs
For Time
400 Box step-ups (20″)**
Split reps as needed
At the start of every 2:00, including minute 0:00, perform the following:
1st 2:00 – 6 synchro burpees over same bar
2nd 2:00 – 6 power cleans (85/55)
3rd 2:00 – 30 double unders each or 60 single unders each
**Weight vest optional
Sunday
Sunday Skills - Handstand walks, all levels welcome!
Weightlifting
Part 1.
Every 2:30 x 6
Clean & Jerk for load:
#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3-4: 1 rep @ 87%
#5-6: 1 rep @ 93%
Part 2.
On a 10:00 Clock
5 x 3 Clean Pull
@ 105% 1RM C&J
Part 3.
Back Pause Squat for load:
#1: 4 reps @ 68%
#2: 3 reps @ 70%
#3: 2 reps @ 73%
#4-5: 2 reps @ 75%
1 second active pause at the bottom of the squat
HIIT60
Strength
15-12-10-10*
Bent Over Barbell Rows
*Complete 15-20 Supinated Band Pull-Aparts after each set.
Workout
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Cardio Choice
MIN 2 - Double DB Devil's Press
MIN 3 - Strict Knees to Elbow*
MIN 4 - Static Hold**
MIN 5 - Rest
*Option for Tuck-Ups/ V-Ups.
**Static Hold Options:
(Side) Plank
Tuck/Hollow
Wall Sit
Wall HS Hold
RPE 7