Monday
Workout
Performance
AMRAP x 2 MINUTES
Max Burpees Over Bar
-Rest 1:00-
AMRAP x 3 MINUTES
Max Power Clean (85/60)
-Rest 1:00-
AMRAP x 5 MINUTES
3 Power Clean (60/42.5)
5 Burpees Over Bar
(Score is Total Reps)
RPE 9
Fitness
AMRAP x 2 MINUTES
Max Burpees
-Rest 1:00-
AMRAP x 3 MINUTES
Max Power Clean (60/42.5)
-Rest 1:00-
AMRAP x 5 MINUTES
3 Power Clean (42.5/30)
5 Burpees
(Score is Total Reps)
RPE 9
Post Workout Strength
15-12-10
Wide Grip Bent Over Row*
*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.
(Score is Weight)
RPE 6
Tuesday
Strength
Back Squats 3x5
Tempo - 1111
Workout
Performance
3 ROUNDS FOR TIME
45/35 Cal Row
25 Toes to Bar
15 Back Squats (60/42.5)
(Score is Time)
RPE 8
Fitness
3 ROUNDS FOR TIME
35/25 Cal Row
20 Knees to Chest
15 Back Squats (42.5/30)
(Score is Time)
RPE 8
Wednesday
Strength
Performance
EMOM x 12 MINUTES
MIN 1 - 2-3 Deficit Strict Handstand Push-Ups*
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or DU Practice
*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.
(No Measure)
RPE 6
Week 5 of 9 Strict Gymnastics
Fitness
EMOM x 12 MINUTES
MIN 1 - 3-5 Deficit Push-Ups*
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or Jump Rope Practice
*Use plates or DBs or parallettes to create small deficit. Option to increase reps to 6-8 if moving w/o mechanical breakdown.
(No Measure)
RPE 6
Week 5 of 9 Strict Gymnastics
Workout
Performance & Fitness
2 SETS x 7 MINUTE AMRAP
P1: 4-6-8-10… DB Alt. Hang Snatch (22.5/15) + 30 Double Unders* (P)
(15/10) + 60 Single Unders (F)
P2: Max Strict Handstand Push-Ups or DB Strict Press
-Rest 2:00 b/t Sets-
RPE 6
(Score is lowest rounds of Snatch/Dubs and lowest reps of HSPU/Strict Press).
Weightlifting
Part 1
3 SETS
4 Snatch Balance + 4 OHS
@ Empty Bar - Building
Part 2
4 SETS
4 Snatch Thruster
@ Building to a max 70% of 1RM Snatch
Part 3
4 SETS
2 (Squat) Snatch + 1 OHS
@70-75% of 1RM Snatch
Part 4
3 SETS
6 BB Squat Jump
@Empty Bar +
Thursday
Strength
Performance & Fitness
Deadlift 3x5
Tempo - 1111
Workout
Performance
EMOM x 15 MINUTES
MIN 1 & 2 - Max Cal Bike
MIN 3 - 7 'Library' Deadlifts (Athlete Choice, Heavy)
(Score is Total Cals)
RPE 8
Fitness
EMOM x 15 MINUTES
MIN 1 & 2 - Max Cal Bike
MIN 3 - 7 'Library' Deadlifts (Athlete Choice, Mod-Heavy+)
(Score is Total Cals)
RPE 8
Hero
Bowen
3 rounds for time of:
• Run 800 meters
• 7 deadlifts (125/85)
• 10 burpee pull-ups
• 7/7 single arm kettlebell thrusters (24/16)
• 20 box jumps (24"/20")
Friday
Strength
Performance & Fitness
Strict Press 3x5
Tempo - 1111
Workout
Performance
FOR TIME
400m Run
Immediately Into...
5 ROUNDS
15 Box Jumps (20)
10 Push Press (42.5/30)
Immediately Into...
400m Run
(Score is Time)
RPE 8
Fitness
FOR TIME
400m Run
Immediately Into...
5 ROUNDS
10 Box Jumps (20)
10 Push Press (30/20)
Immediately Into...
400m Run
(Score is Time)
RPE 8
Weightlifting
Part 1
4 SETS
3 Cluster
@ Building to a heavy but manageable set
Part 2
4 SETS
1 Front Squat + 2 Jerks
@85-90% of 1RM C&J
Part 3
5 SETS
3 Back Squat
@ 75% - 80% - 85% - 90% - 95%
Saturday
Endurance
Performance
FOR TIME
800m Run
Immediately Into...
10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 V-Sits
Immediately Into...
800m Row
5 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 V-Sits
Immediately Into...
800m Ski
(Score is Time)
Performance Scaling:
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups
Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols
Fitness
FOR TIME
800m Run
Immediately Into...
10 ROUNDS
4 Burpee Pull Ups
6 Alt. Pistols
8 V-Sits
Immediately Into...
800m Row
5 ROUNDS
4 Burpee Pull Ups
6 Alt. Pistols
8 V-Sits
Immediately Into...
800m Ski
(Score is Time)
Fitness Scaling:
BMU Option 1: Burpee Jumping Pull Up
BMU Option 2: Burpee Ring Row
Pistol Option 1: Alt Heel Elevated Pistols
Pistol Option 2: Alt Box Sit to Stand
Partner Workout
Performance
IN TEAMS OF 2...
30 ROUNDS FOR TIME*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.
(Score is Time)
Fitness
IN TEAMS OF 2...
30 ROUNDS FOR TIME*
6 Ring Rows
8 Push-Ups
12 Air Squats
*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.
(Score is Time)
Sunday
Weightlifting
Part 1
6 SETS
1 Power Clean + 1 Lo-Hang Power Clean
@75-80% 1RM C&J
Part 2
4 SETS
3 Clean Pull
@105-110% 1RM C&J
Part 3
Accessory Finisher
3- 4 SETS
8 Weighted Glute Bridge Ups
16 SDHP
20 Weighted Russian Twists
HIIT60
EMOM x 24 MINUTES
MIN 1 - 12 KB Lunges + Max KB Good Mornings*
MIN 2 - :45 Up-Downs
MIN 3 - 12 KB Swings + Max Single Arm KB OH Hold**
MIN 4 - :45 Tempo Air Squats @ 21X1
MIN 5 - 12 KB Front Squats + Max Plank Hold
MIN 6 - :45 Burpees
MIN 7 - 12 KB SDHP + Max Sit-Ups
MIN 8 - Rest
Performance KB (24/20)
Fitness KB (20/16)
* Scale to BW
**Alternate arms each round
RPE 7
(Score is KB weight)
Partner Finisher
IN TEAMS OF 2...
AMRAP x 8 MINUTES
Max Meter Row
(Score is Total Meters)