Monday
Strength
Part 1.
Performance
Squat Clean 1x3 (70%) 1x2 (75%) 3x2 (80%)
Fitness
Power Clean 1x3 (70%) 1x2 (75%) 3x2 (80%)
Part 2.
Clean Pulls 3x3 (90%)
Workout
Performance
Spin Cycle
3 SETS
3 Reps of Barbell Complex (75/52.5)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean
Time Cap 16:00
RPE 7
Fitness
3 SETS
3 Reps of Barbell Complex (52.5/35)*
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
2 Hang Power Clean
+
1 Front Squat
Time Cap 16:00
RPE 7
Tuesday
Strength
Split Jerk 5x3 (80%)
RPE 8
Workout
Performance
ON A 12:00 RUNNING CLOCK...
600ft Shuttle Run*
40 Pull-Ups
400ft Shuttle Run
30 Pull-Ups
200ft Shuttle Run
20 Pull-Ups
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25' out, 25' back.
**Each 25' interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.
RPE 8
Fitness
ON A 12:00 RUNNING CLOCK...
600ft Shuttle Run*
50 Ring Rows
400ft Shuttle Run
40 Ring Rows
200ft Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-
*All shuttle runs are 25' out, 25' back.
**Each 25' interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.
Wednesday
Strength
Front Squat 4x4 Moderate weight RPE 6
Partner Workout
IN TEAMS OF 2...
FOR TIME*
2 ROUNDS
400m Run
80 Back Squats (Athlete Choice, Moderate)
80 Box Jumps (24/20)
-Immediately Into-
2 ROUNDS
200m Run
40 Front Rack Alt. Lunges
40 Box Jumps (30/24)
*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.
RPE 8
Weightlifting
Clean & Jerk
Every 2:30 x 6 (15mins)
3 @ 50%
2 @ 60%
2 @ 65%
2 @ 70%
2 @75%
1 @ 80%
Every 3mins x 6 (18mins)
1 @85%
1 @90%
1 @95%
1 @97%
1 @100%
1 @ 100+%
Thursday
Strength
Performance
EMOM x 8 MINUTES
Unbroken Toes to Bar
*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5
RPE 5
Fitness
EMOM x 8 MINUTES
Unbroken Toes to Something or Knees to Chest
*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5
RPE 5
Workout
AMRAP x 20 MINUTES*
20/15 Cal Bike
20 Sit-Ups
5 Up-Down Box Crawl Overs (Athlete Choice)**
RPE 6
Hero
Andy
For time
•25 thrusters (52.5/37.5)
•50 box jumps, (24/20)
•75 deadlifts
•1.5-mile run
•75 deadlifts
•50 box jumps
•25 thrusters
wearing a 20-lb/14lb. vest:
Friday
Strength
Part 1.
Performance
Squat Snatch 1x3 (70%) 1x2 (75%) 3x2 (80%)
Fitness
Power Snatch 1x3 (70%) 1x2 (75%) 3x2 (80%)
Part 2.
Snatch Pulls 3x3 (90%)
Workout
Performance
AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch (60/42.5)
3-6-9-and so on...
Hand Release Push-Up
RPE 8
Fitness
AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch (42.5/30)
3-6-9-and so on...
Push-Up
RPE 8
Weightlifting
Snatch
Every 2:30mins x 6 (15mins)
3 @ 50%
2 @ 60%
2 @ 65%
2 @ 70%
2 @75%
1 @ 80%
Every 3mins x 6 (18mins)
1 @85%
1 @90%
1 @95%
1 @97%
1 @100%
1 @ 102%
Saturday
Endurance
Press Release
"PRESS RELEASE"
3 Rounds for Time
1000m/800m Row
50 - 30 - 10 Pressing Reps
50 Air Squats
Pressing Reps:
Round 1 - Burpees
Round 2 - HSPU
Round 3 - Wall Walks
Time Cap 30:00
RPE 7
Partner Workout
Performance
IN TEAMS OF 2...
3 ROUNDS FOR TIME*
20 Ring Muscle-Ups
40 Power Cleans (70/47.5)
60 Box Jumps (24/20)
80/65 Cal Row
*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.
RPE 7
(Score is Time)
RMU Option 1: Burpee Chest to Bar Pull-Ups
RMU Option 2: Burpee Pull-Ups
Fitness
IN TEAMS OF 2...
3 ROUNDS FOR TIME*
20 Burpee Jumping Pull Ups
40 Power Cleans (52.5/35)
60 Box Jumps (20)
80/65 Cal Row
*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.
RPE 7
(Score is Time)
RMU Option 1: Burpee Ring Row
Sunday
Weightlifting
See WED for Clean & FRI for Snatch
HIIT60
Performance
1.) EVERY 2:30 x 3 SETS
18 Plate GTOH (20/15)
15 Ring Rows
12 Burpees
-Rest w/ Time Remaining-
RPE 9
(Score is Slowest Set)
-1:00 Rest b/t P1 & P2-
2.) EVERY 2:00 x 3 SETS
15 Plate GTOH
12 Jumping Pull-Ups
10 Burpees
-Rest w/ Time Remaining-
RPE 9
(Score is Slowest Set)
-1:00 Rest b/t P2 & P3-
3.) EVERY 1:30 x 3 SETS
12 Plate GTOH
10 Pull-Ups
8 Burpees
-Rest w/ Time Remaining-
RPE 9
(Score is Slowest Set)
Fitness
1.) EVERY 2:30 x 3 SETS
15 Plate GTOH (15/10)
12 Ring Rows
10 Burpees
-Rest w/ Time Remaining-
RPE 9
(Score is Slowest Set)
-1:00 Rest b/t P1 & P2-
2.) EVERY 2:00 x 3 SETS
12 Plate GTOH
10 Jumping Pull-Ups
8 Burpees
-Rest w/ Time Remaining-
RPE 9
(Score is Slowest Set)
-1:00 Rest b/t P2 & P3-
3.) EVERY 1:30 x 3 SETS
10 Plate GTOH
8 Pull-Ups
6 Burpees
-Rest w/ Time Remaining-
RPE 9