Monday
Strength
6-4-2 | 4-3-2*
Deadlift
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
Workout
Diane
Performance
FOR TIME
21-15-9
Deadlifts 100/70
Handstand Push-Ups
(Score is Time)
Time cap 10 minutes
RPE 9
Fitness
FOR TIME
21-15-9
Deadlifts 70/47.5
Hand Release Push-Ups
(Score is Time)
Time cap 10 minutes
RPE 9
Tuesday
Workout
Performance
EMOM x 30 MINUTES
MIN 1 - 15/12 Cal Bike (Row 20/15)
MIN 2 - Max Strict Pull-Ups
MIN 3 - 15/12 Cal Bike (Row 20/15)
MIN 4 - Max Toes to Bar
MIN 5 - Rest
(Score is Total Reps of Strict Pull-Ups + TTB)
RPE 8
Fitness
EMOM x 30 MINUTES
MIN 1 - 12/10 Cal Bike (Row 15/12)
MIN 2 - Max Ring Rows
MIN 3 - 12/10 Cal Bike (Row 15/12)
MIN 4 - Max Knees to Chest
MIN 5 - Rest
(Score is Total Reps of Ring Rows + K2C)
RPE 8
Endurance
EMOM x 32 MINUTES
MIN 1 - Max Air Squats
MIN 2 - Max Cal Row
MIN 3 - Max Push-ups
MIN 4 - Max Cal Ski
(Score is Total Reps)
Feb 11 2022 Repeat!
Wednesday
Strength
6-4-2 | 4-3-2*
Push Jerk
*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
Team Workout
Teams of 3
AMRAP 18
8 Shoulder to Overhead (Athlete Choice, Moderate)*
10 Box Jumps Overs (24/20)
12 Wall Balls (Athlete Choice)
P1 & P2 work through the AMRAP one at a time, completing a movement each
P3 completes a 400m run, once back P1 runs and P3 & P2 continue through the AMRAP
*Weight Options...
(42.5/30)
(52.5/35)
(60/42.5)
(70/47.5)
(Score is Rounds + Reps)
RPE 8
Weightlifting
Part 1.
Every 2:30 x 6
1 Squat Clean
1 Hang Squat Clean
1 Jerk
Start @ 70% of 1RM C&J and build to a max complex
Part 2.
Every 2:00 x 5
Squat Clean & Jerk
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
1 x 1 Rep @ 95%
1 x 1 Rep @ 98%
1 x 1 Rep @ 100%
% based off max weight from part 1
Part 3.
Every 1:30 x 6
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%
Thursday
Skill
ON A 10:00 RUNNING CLOCK...
Practice Gymnastic Pull Option*
Gymnastic Options:
(Ring) Pull-Up
Chest to Bar
Hips to Rings
Ring Muscle-Up
Workout
Performance
10 ROUNDS FOR TIME*
200m Run
3 Ring Muscle-Ups
(Score is Time)
Time cap 20 minutes
RPE 8
Fitness
10 ROUNDS FOR TIME*
200m Run
6 Pull-Ups or 8 Ring Rows
(Score is Time)
Time cap 20 minutes
RPE 8
Hero
DORK
6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Friday
Strength
6-4-2 | 4-3-2*
Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
Workout
Performance
FOR TIME
9-7-5-15-12-9
• Front Squat (70/47.5)
• Bar Facing Burpee
(Score is Time)
Time cap 12 minutes
RPE 9
Fitness
FOR TIME
9-7-5-15-12-9
Front Squat (52.5/35)
Bar Facing Burpee
(Score is Time)
Time cap 12 minutes
RPE 9
Weightlifting
Part 1.
Every 2:30 x 6
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat
Start @ 70% of 1RM Snatch & build to a heavy max set
Part 2.
Every 2:00 x 5
Squat Snatch for load:
#1: 1 rep @ 90%
#2: 1 rep @ 93%
#3: 1 rep @ 95%
#4: 1 rep @ 98%
#5: 1 rep @ 100%
% Based off heaviest complex from part 1
Part 3.
On a 10:00 Clock complete:
Snatch Grip Romanian Deadlifts
2 x 5 Reps @ 105%
3 x 4 Reps @ 110%
% of 1RM snatch
Saturday
Endurance
Performance
AMRAP 30
100 Double Unders
90 Sit Ups
80 KB Swings 24/16
70/50 Cal Ski
60 Wall Balls 20/14
50/35 Cal Bike
40 Pull Ups
30 Burpees
20 Toes To Bar
10 HSPU
(Score is Time)
*Goal is to get into the second round
RPE 8
Fitness
AMRAP 30
200 Single Unders
90 Sit Ups
80 KB Swings 16/12
70/50 Cal Ski
60 Wall Balls 14/10
50/35 Cal Bike
40 Ring Rows
30 Burpees
20 High Knees
10 Hand Release Press Ups
(Score is Time)
*Goal is to get into the second round
RPE 8
Partner Workout
EMOM 32
Min 1. P1 - 100m Run + Max DB Push Press (Athlete Choice)
Min 2. P2 - 100m Run + Max DB Push Press (Athlete Choice)
Min 3. P1 - 150m Row + Max Toes To Bar/ High knees
Min 4. P2 - 150m Row + Max Toes To Bar/ High knees
(Score is Total Reps)
RPE 8
Sunday
Run Club, meet at the gym @08:00
Skillz- Ring Muscle Up
A minimum of 5 strict pull ups and 5 strict ring dips are needed for this session.
Build strength through the different positions of the ring muscle up
Weightlifting
Part 1.
Every 2:30 x 7
2 Squat Clean + 1 Jerk
Start @ 70% of 1RM C&J build to 90%
Part 2.
On a 15:00 Clock
Build to a heavy 2 rep max
Split Jerk
HIIT60
ON A 7:00 RUNNING CLOCK...
Max Cal Row
-Rest 3:00-
AMRAP x 7 MINUTES
6 Push-Ups*
8 Alt. Lunges
10 Russian Swings (Athlete Choice)
*Option for Hand Release.
-Rest 3:00-
ON A 7:00 RUNNING CLOCK...
Max Cal Row
-Rest 3:00-
AMRAP x 7 MINUTES
6 Pull Ups or 8 Ring Rows
8 Air Squats
10 Sit Ups
(Score is Total Reps)
**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.
RPE 8