Monday 25th September - Sunday 1st October

Monday

Skill

EMOM x 12 MINUTES
MIN 1 - :40 Jump Rope Practice*
MIN 2 - 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges**
MIN 3 - :40 Slow Glute Bridge-Ups

*Jump Rope Options:
Reverse Single Unders
Crossover Single/ Double Unders
Double/ Triple Unders
**Start with empty BB and build slightly past workout weight.

RPE 5

Workout

Performance

5 ROUNDS FOR TIME
8 Deadlifts (42.5/30)
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders*

*Option for 30 Double Unders.

RPE 8
Time Cap 15:00

Fitness

5 ROUNDS FOR TIME
8 Deadlifts (30/20)
10 Hang Power Cleans
12 Alt. Front Rack Lunges
60 Single Unders

RPE 8
Time Cap 15:00


Tuesday

Workout

Performance

Cindy

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Or

Mary

AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

Fitness

Cindy

AMRAP x 20 MINUTES
6 Ring Rows
8 Push-Ups
12 Air Squats

Or

Mary

AMRAP x 20

5 DBL DB Strict Press (Heavy)
10 Assisted Pistol Squats
15 Ring Rows



Finisher

4 SETS (:40 ON/ :20 OFF)

MOVT 1 - Single DB Overhead Hold
MOVT 2 - Single DB Gun Hold

1 SET = MOVT 1 + MOVT 2.



Endurance

4 SETS OF

AMRAP x 7
10-15-20-25 and so on...
Cal row
Cal ski
Cal bike

-Rest 3:00 between sets-


Wednesday

Partner Workout

IN TEAMS OF 2...

FOR TIME
120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)
100 Sit-Ups
80/60 Cal Bike
100 KB Sumo Deadlift High Pulls
80 Sit-Ups
60/40 Cal Bike
80 KB Sumo Deadlift High Pulls
60 Sit-Ups
40/30 Cal Bike

*Partner 1 works while P2 rests. Split work as needed.

RPE 8
Time Cap 25:00




Weightlifting

Part 1.
Every 2:30 x 5

1 Snatch Pull
1 High Hang Snatch
1 Hang Snatch

Start @ 70% of 1RM Snatch & build to 78%

Part 2.
Squat Snatch for load:
2 reps @ 78%
1 rep @ 78%
1 rep @ 80%
1 rep @ 83%

Part 3.
Front Squat for load:

6 reps @ 65%
6 reps @ 68%
6 reps @ 70%
2 reps @ 73%
2 reps @ 75%


Thursday

Workout

Performance

2 ROUNDS FOR TIME
10 Strict Pull-Ups
100m DB Farmer Carry (22.5/15)
20 Up-Downs
20 Pull-Ups
10 No Push-Up DB Renegade Rows*
30 Ring Rows

*1 Rep = Row (R) + Row (L).

RPE 8
Time Cap 20:00

Fitness

2 ROUNDS FOR TIME
10 Banded Strict Pull-Ups
100m DB Farmer Carry (15/10)
15 Up-Downs
15 Jumping Pull-Ups
10 No Push-Up Renegade Rows*
20 Ring Rows

*1 Rep = Row (R) + Row (L).

RPE 8
Time Cap 20:00

Finisher

2-3 SETS
10/10 DB Side Bends
20 Tuck-Ups
40 Alt. Single DB Hollow Body Flutter Kicks

-Rest As Needed b/t Sets-




Hero

Kelly

5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20"
• 30 Wall Balls


Friday

Strength

EMOM x 10 MINUTES*
1 Power Snatch
+
1 Hang Power Snatch

*Start Light and build to Moderate+.

RPE 6

Workout

Performance

2 SETS
2-3-4-3-2
Power Snatch*
5-10-15-10-5
Handstand Push-Ups

-Rest 2:00 b/t Sets-

*BB Weight Options:
(60/42.5)
(70/47.5)
(75/52.5)
(85/60)

RPE 9
Time Cap 16:00

Fitness

2 SETS
2-3-4-3-2
Power Snatch*
5-10-15-10-5
DB Push Press (Athlete Choice, Moderate)

-Rest 2:00 b/t Sets-

*BB Weight Options:
(42.5/30)
(52.5/35)
(60/42.5)
(70/47.5)

RPE 9
Time Cap 16:00



Weightlifting

Part 1.
Every 2:30 x 5

1 Low-Hang Clean High Pull
1 Power Clean
1 Jerk

Start @ 65% of 1RM C&J build to 78%

Part 2.
Every 2:30 x 5

2 Power Cleans + 1 Jerk

Start @ 78% build to 85%

Part 3.
Clean Grip Lift Offs

1 x 5 Reps @ 85%
1 x 4 Reps @ 90%
2 x 3 Reps @ 95%

% off 1RM C&J


Saturday

Endurance

HERO - SPC JUSTIN HEBERT
FOR TIME

17 Burpees
400mRun
21 Air Squats
17 Burpees

400m Run
28 Push-Ups
17 Burpees

400m Run
26 Lunges
17 Burpees

400m Run
21 Air Squats
17 Burpees

400m Run
28 Push-Ups
17 Burpees

400m Run
26 Lunges
17 Burpees

400m Run
17 Burpees
400m Run




Partner Workout

3000m C2B Bike or 2.1/1.8 Echo Bike or 2000m Row*

into

6 Rounds (partners alternate rounds) of:
12 Deadlifts (70/47.5)
9 Hang power cleans
6 Shoulder-to-overhead

into

2000m Row or 3000m Bike or 2.1/1.8 Echo Bike*

into

4 Rounds (partners alternate rounds) of:
12 Deadlifts
9 Hang power cleans
6 Shoulder-to-overhead

Buy Out
100 Double-unders

Time Cap 30:00

*Each pair must do 1 bike and 1 row


Sunday

Weightlifting

Part 1.
Every 2:00 x 5

3 Snatch Grip Push Presses
2 Overhead Squats

Start light and build to 70% of 1RM Snatch

Part 2.
Every 2:00 x 7

1 Pause* Squat Snatch
1 Squat Snatch

Start @ 70% of 1RM Snatch & build to 83%

*Pause at Hang for 2 Seconds

Part 3.
Every 1:30 x 6 Sets

3 Snatch Grip Deadlift**

Start @ 90% 1RM Snatch & build to 120%

**4 second eccentric phase

HIIT

Strength

Performance

Overhead Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

RPE 7

Fitness

Front Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps

RPE 7


Workout

Performance

EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row + 20 Toes to Bar
MIN 3 - Max Overhead Squats (52.5/35)
MIN 4 - Rest

RPE 9

Fitness

EMOM x 16 MINUTES
MIN 1+2 - 250/200m Row + 15 Toes to Something
MIN 3 - Max Front Squats (52.5/35)
MIN 4 - Rest

RPE 9