Monday
Strength
Bench Press 3x10
RPE 5
Workout
2 SETS
AMRAP x 9 MINUTES
15/12 Cal Bike
12 Sit-Ups
9 Push-Ups*
*Option for Knee Push-Ups
-Rest 2:00 b/t Sets-
RPE 7
Tuesday
Strength
EMOM x 8 MINUTES*
MIN 1 - 1 Hang Squat Snatch + 1 Squat Snatch**
MIN 2 - 3-5 Reps of Gymnastics Pulling Skill
*Start light and build slightly past workout weight. Complex is meant to be unbroken.
**Option for Hang Power + Deep Power Snatch
**Gymnastics Pulling Options...
Pull-Ups
Chest to Bars
Jumping Ring Muscle-Up
RPE 6
Workout
Performance
Amanda
FOR TIME
9-7-5
Ring Muscle-Ups
Squat Snatch (60/42.5)
RPE 8
Time Cap 15:00
Fitness
FOR TIME
12-9-7
Pull-Ups*
Power Snatch (42.5/30)
*Chest to Bar Optional.
RPE 8
Time Cap 15:00
Endurance
FOR TIME
1000m Row
800m Run
50 Cal Echo Bike
15 Pull Ups
40 DB Box Step Up Overs (24"/20") (22.5/15)
15 Pull Ups
50 Cal Echo Bike
800m Run
1000m Row
Wednesday
Partner Workout
AMRAP x 25 MINUTES*
IN PAIRS
400m Run (Together)
30 Box Jumps (30/24)
30 Single Arm DB Over Head Lunges (22.5/15)
30 Synchro Sit-Ups
200m Run
15 Box Jumps
15 Single Arm DB Over Head Lunges (22.5/15)
15 Synchro Sit-Ups
RPE 7
Weightlifting
Part 1.
E2Mo2M x 7
1 Pause Power Clean (Pause Above the Knees for :03s)
1 Squat Clean
1 Jerk
Start @ 70% of 1RM C&J build to 80%
Part 2.
Push Jerk for load:
#1: 6 reps @ 65%
#2: 5 reps @ 70%
#3: 4 reps @ 75%
#4: 3 reps @ 80%
#5: 3 reps @ 80%
Thursday
Strength
Performance
Overhead Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
RPE 5
Fitness
Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
RPE 5
Workout
Performance
EMOM x 20 MINUTES
MIN 1 - 15 Toes to Bar
MIN 2 - 20 Wall Balls (20/14)
MIN 3&4 - Max 25ft Shuttle Runs*
MIN 5 - Rest
*Shuttle Run 25' out, 25' back. 1 Rep = 25' increment.
RPE 9
Fitness
EMOM x 20 MINUTES
MIN 1 - 15 Knees to Chest
MIN 2 - 20 Wall Balls (14/10)
MIN 3&4 - Max 25ft Shuttle Runs*
MIN 5 - Rest
*Shuttle Run 25' out, 25' back. 1 Rep = 25' increment.
RPE 9
Hero
The Dude
3 Rounds for Time
200m Wall Ball Carry (30/20)
12 Burpees
58 Air Squats
800 meter Run
Cash-Out:
1 Pull-Up
Friday
Strength
Build to a mod/heavy 2 rep Power Clean
Workout
Performance
Elizabeth
FOR TIME
21-15-9
Cleans (60/42.5)
Ring Dips
RPE 8
Time Cap 15:00
Fitness
FOR TIME
21-15-9
Power Cleans (60/42.5)*
Hand Release Push-Ups
RPE 8
Time Cap 15:00
Weightlifting
Part 1.
Power Snatch + Squat Snatch
Every 2:00 x 6
1 Power Snatch
1 Squat Snatch
Start @ 65% of 1RM Snatch & build to 85%
Part 2.
Snatch Grip Romanian Deadlift for load:
#1: 5 reps @ 80%
#2: 5 reps @ 85%
#3: 5 reps @ 90%
#4: 5 reps @ 90%
Part 3.
Front Pause Squat for load:
#1: 5 reps @ 68%
#2: 4 reps @ 70%
#3: 3 reps @ 73%
#4: 2 reps @ 75%
#5: 2 reps @ 78%
Saturday
Endurance
4 Rounds For Time
20/16 Cal Ski
40/32 Cal Bike
60/48 Cal Row
Rest 2:00
Time Cap 40:00
Partner Workout
Performance
AMRAP 40
IN PAIRS
50 Cal Echo Bike
40 Double Unders (Each)
30 Burpee Box Jump Overs
20 Toes To Bar
10 Squat Cleans (60/42.5)
5 Bar Muscle Ups (Each)
Fitness
AMRAP 40
IN PAIRS
50 Cal Echo Bike
40 Single Unders (Each)
30 Burpee Box Jump Overs
20 Toes To Target
10 Power Cleans (60/42.5)
5 Jumping C2B (Each)
Sunday
Sunday Skillz
STRICT PULL UPS
ALL LEVELS
This class is for those people chasing their first pull up or looking to improve volume of strict pull ups.
We require that you are able to perform 3-5 strict pull ups before progressing on to kipping so et into this class for some upper body strength work to improve your pulling!
Weightlifting
Part 1.
Every 2:00 x 7
2 Squat Cleans
1 Push Press
Start @ 65% of 1RM Max C&J - build to 85%
Part 2.
High hang clean high pull
4 SETS
4 x High Hang Clean High Pull
@ 73-75% of Max C&J
Part 3.
Clean Grip Lift Off
1 x 5 Reps @ 83%
1 x 4 Reps @ 88%
2 x 3 Reps @ 93%
% Based Off 1RM C&J
HIIT60
3 SETS FOR QUALITY
1:30 Cardio Choice
30 KB Deadlifts (Athlete Choice, Moderate)
20 Up-Downs
1:30 Cardio Choice
30 Alt. Russian Twists
20 Russian KB Swings
-Rest 1:00 b/t Sets-
RPE 6
Time Cap 25:00
Post Workout Strength
3 SETS
20 KB Upright Rows
20 KB Pull-Overs*
-Rest As Needed b/t Sets-
*Complete on Wall Ball or Bench.
RPE 6
Time Cap 12:00