Monday
Strength
Performance & Fitness
EVERY 1:30 x 8 SETS*
1 Clean Deadlift
+
1 Pausing Power Clean**
+
1 Hang Power Clean
*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee before completing the movement.
RPE 7
Workout
Performance
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (70/47.5)
50 Double Unders
5 Hang Power Cleans
25 Box Jumps (20)
-Rest 2:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
RPE 8
Fitness
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (52.5/35)
75 Single Unders
5 Hang Power Cleans
20 Box Jumps (20)
-Rest 2:00 b/t Sets-
*Reset at beginning of AMRAP each new set.
RPE 8
Tuesday
Workout
Performance & Fitness
ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Overhead Squats (42.5/30)
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Overhead Squats (52.5/35)
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Overhead Squats (60/42.5)
RPE 7
(Score is Total Time)*
*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.
Wednesday
Partner Workout
Performance & Fitness
I’ll Be There For You
PARTNER WORKOUT
BUY IN: 3k Row*
20 ROUNDS - YGIG
5 Clean & Jerks (60/40)
10 Box Jumps (24/20)
BUY OUT: 300 Air Squats*
*Split row and squats any way you like.
You Go I Go - Alt. Full Rounds (10 each)
Post WOD Strength
Bench Press 8-6-4
15-20 Bicep Curls after each set
Weightlifting
Part 1.
3 SETS
4 x Snatch Thruster
@ Build from extended warm up to a moderate loading
Part 2.
6 SETS
1 x Power Snatch + 2 (Squat) Snatch
@ 75-85% 1RM
Part 3.
4 SETS
8 x Sotts Press
@ a challenging moderate load
Thursday
Workout
Performance & Fitness
3 SETS
1:30 Cardio Choice
8/8 DBL DB Single Leg RDL
25 Banded Lat Push-Downs
1:30 Cardio Choice
12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)
25 Banded Hammer Curls
-1:00 Walking Rest b/t Sets-
RPE 5
TIME CAP 32:00
Hero
McDonald & Galagher
2 Rounds for Time
200 meter Run
16 Kettlebell Swings (24/16)
16 Pull-Ups
16 Front Squats (50/30)
200 meter Run
14 Kettlebell Swings
14 Pull-Ups
14 Front Squats
200 meter Run
12 Kettlebell Swings
12 Pull-Ups
12 Front Squats
Friday
Strength
Performance & Fitness
Thruster - Build to a moderate 3 reps
Workout
Performance
3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (42.5/30)**
15 Up-Down Over Bar
RPE 10
(Score is Time)
TIME CAP 12:00
Fitness
3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (30/20)**
15 Up-Down Over Bar
RPE 10
(Score is Time)
TIME CAP 12:00
Weightlifting
Part 1.
3 SETS
2 Push Press + 2 Split Jerk
@50-60-70% 1RM C&J
Part 2.
Every 2:30 x 10
1 Front Squat + 2 Split Jerk
@Building from 70% to 85% of 1RM C&J
Part 3.
3 SETS
3 x Front Squat
@Build to a heavy 3 reps and hold for 3 working sets
Saturday
Endurance
8 SETS
ON A 3:00 RUNNING CLOCK...
30/24 Cal Row
Max Reps in the Remaining Time...
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows
-Rest :45 b/t Sets-
Partner Workout
PARTNER FILTHY 50
IN TEAMS OF 2...
2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (24/16)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (20/15)
50 Plate Good Mornings (20/15)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
*P1 works while P2 Rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, are acceptable.
Sunday
Sunday Skillz
Pull Ups & Chest To Bar
Weightlifting
Part 1.
3 SETS
3 x TnG (Squat) Clean
@55-65-75% 1RM C&J
Part 2.
3 SETS
3 x (Squat) Clean
@80-85%
4 SETS
2 x (Squat) Clean
@90-95%
Part 3.
4 SETS
3 x Clean Pull
@ building 105-115% of 1RM C&J
HIIT60
Performance & Fitness
IN TEAMS OF TWO...
AMRAP x 24 MINUTES*
60/50 Cal Bike
30 Synchro V-Ups or Tuck-Ups
60 Russian KB Swings (Athlete Choice)
30 Synchronized KB Goblet Alt. Lunges
*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.
RPE 7
Finisher
3 SETS
7 Bottom to Half KB Curls
7 Top to Half KB Curls
7 Full KB Curls
-Rest As Needed b/t Sets-
RPE 5