Monday
Strength
Performance & Fitness
EMOM x 12 MINUTES*
MIN 1 - :30 Wall HS Hold
MIN 2 - :30 Deficit Push-Ups
MIN 3 - EZ Cardio
(Score is Reps of Push-Ups)
RPE 6
Week 1 of 9 Strict Gymnastics
Workout
Performance
10 ROUNDS FOR TIME
20/15 Cal Bike
12 Box Jumps (30/24)*
*Mandatory Step-Down
RPE 7
(Score is Time)
Fitness
10 ROUNDS FOR TIME
15/12 Cal Bike
10 Box Jumps (24/20)*
*Mandatory Step-Down
RPE 7
(Score is Time)
Tuesday
Strength
Performance & Fitness
Tempo Deadlifts 3x8
31X1 (3s Down, 1s Hold at bottom, fast up, 1s Hold at top)
Workout
Performance
AMRAP x 15 MINUTES
15 Up-Downs to Target*
10 Toes to Bar
10 Deadlifts (60/42.5)
5 Hang Squat Cleans
*Ideally target above 6-inch reach.
(Score is Round + Reps)
RPE 7
Fitness
AMRAP x 15 MINUTES
15 Up-Downs
10 Toes to Something*
10 Deadlifts (42.5/30)
5 Hang Squat Cleans
*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Rounds + Reps)
RPE 7
Wednesday
Strength
Performance & Fitness
Tempo Strict Press
31X1 (3s down, 1s pause at bottom, fast up, 1s pause at top)
Partner Workout
Performance
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead (85/60)
400/300m Row
10 Handstand Push-Ups
5 Shoulder to Overhead
(Score is Time)
RPE 8
Fitness
3 ROUNDS FOR TIME
500/400m Row
15 Push-Ups
10 Shoulder to Overhead (60/42.5)
400/300m Row
10 Pike Push-Ups
5 Shoulder to Overhead
(Score is Time)
RPE 8
Weightlifting
PART 1
4 SETS
3 x (Squat) Clean
@ 80-85% of 1RM C&J
then
2 SETS
1 x (Squat) Clean of 1RM C&J
@ 90% of 1RM
PART 2
3 SETS
4 x Clean Pull
@ 100-105% of 1RM C&J
PART 3
3 SETS
4 x Back Squat
@ 80-85% of 1RM Back Squat
Thursday
Skill
Performance & Fitness
3 SETS FOR QUALITY*
3-5 Bottom to Half Pull-Ups
3-5 Top to Half Pull-Up
3-5 Full Strict Pull-Up of Choice**
-Quick Rest Before-
15 Slow Straight Arm Banded Lat Push-Downs
-Rest as Needed b/t Sets-
**Options...
5 Banded Strict Pull-Ups
5 Strict Pull-Ups
5 Strict Chest to Bar Pull-Ups
(No Measure)
RPE 5 - Very light feel
Week 1 of 9 Strict Gymnastics
Workout
Performance
5 SETS*
ON A 2:00 RUNNING CLOCK...
200m Run
Max Reps Pull-Ups w/ Time Remaining...
*Weighted Vest Optional.
-Rest 1:00 b/t Sets-
RPE 9 - Very High Pace Feel
(Score is Lowest Reps of Pull-Ups)
Fitness
5 SETS
ON A 2:00 RUNNING CLOCK...
200m Run
Max Reps Ring Rows w/ Time Remaining...
-Rest 1:00 b/t Sets-
RPE 9 - Very high pace feel
(Score is Lowest Reps of Ring Rows)
Hero
Whitten
Five rounds of:
• 22 Kettlebell swings, 2 pood
• 22 Box jump, 24 inch box
• Run 400 meters
• 22 Burpees
• 22 Wall ball shots, 20 pound ball
Friday
Strength
Performance & Fitness
Tempo Back Squats 3x8
31X1 (3s Down, 1s Pause at bottom, fast up, 1s pause at top)
Workout
Performance
Redwood
FOR TIME
30 Back Squats (70/47.5)
150 Double Unders
30 Back Squats
(Score is Time)
RPE 8
Fitness
FOR TIME
30 Back Squats (52.5/35)
200 Single Unders
30 Back Squats
(Score is Time)
RPE 8
Weightlifting
PART 1
3 SETS
3 x Muscle Snatch + 3 x Overhead Squat
Starting light and building to 60% of 1RM Snatch
PART 2
Every 90 Seconds x 10
Odd # Round:
3 x Power Snatch
@60% 1RM Snatch
Even # Round:
6 x Snatch Pull
@60% 1RM Snatch
PART 3
3 SETS
2 x Snatch
@ 70%
Saturday
Endurance
Performance & Fitness
EMOM 30
MIN 1-2 - 26/20 Cal Bike
MIN 3 - :45 Max Strict Pull-Ups
MIN 4 - :45 Max Bench Press*
MIN 5 - Rest
*Athlete Choice
60/42.5
70/47.5
80/52.5
85/60
(Score is Reps)
RPE 7
Partner Workout
Performance & Fitness
IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK...*
Max Meter Row
-Immediately Into-
AMRAP x 10 MINUTES**
10 Russian KB Swings (32/24)
10 KB Goblet Alt. Lunges
-Immediately Into-
ON AN 10:00 RUNNING CLOCK...*
Max Meter Row
(Score is Total Meters Rowed)
Sunday
Weightlifting
PART 1
3 SETS
4 x Cluster
Build from warm up sets to 60% 1RM C&J
PART 2
6 SETS
1 x Clean + 2 x Jerk
@ 80-85% of 1RM C&J
PART 3
15mins to build to a HEAVY
6 x Back Squat
HIIT60
Performance
EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead (42.5/30)*
MIN 2 - Max Burpee Box Jump Overs (24/20)
MIN 3 - Rest
*Athlete choice for Snatch or Clean & Jerk
(Score is Total BBJO Reps)
RPE 9
Fitness
EMOM x 18 MINUTES
MIN 1 - 10 Ground to Overhead (30/20)*
MIN 2 - Max Up-Down Box Jump Overs (20)
MIN 3 - Rest
*Athlete choice for Snatch or Clean & Jerk
(Score is Total UDBJO Reps)
RPE 9
Post Workout Strength
EVERY 4:00 x 3 SETS
12 Seated DB Alt. Arnold Presses (Mod-Heavy)
10 DB Reverse Flyes
20 Alt. DB Slides
-Rest w/ Time Remaining-