Monday
Performance & Fitness
AMRAP x 25 MINUTES
20/15 Cal Cardio Choice
20 Russian Twists
15 Sit-Ups
15/12 Cardio Choice
15 Glute Bridge-Ups
10 PVC Over-Unders (24/20)
RPE 5
Tuesday
Strength
Performance & Fitness
Back Squat 3x5
RPE 5
Deload Week
Workout
Performance
EMOM x 18 MINUTES*
MIN 1&2 - AMRAP of...6 Tall Box Crawl-Overs (30/24) + 12 Plate GTOH (20/15) + 36 Doubles Unders
MIN 3 - :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold...
Plank Hold
Wall Sit
Bar Hang
RPE 6
Fitness
EMOM x 18 MINUTES*
MIN 1&2 - AMRAP of...6 Box Crawl Overs (Athlete Choice)** + 12 Plate GTOH (15/10) + 60 Single Unders
MIN 3 - :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold...
Plank Hold
Wall Sit
Bar Hang
RPE 6
Wednesday
Performance
IN TEAMS OF 2...
FOR TIME*
180/140 Cal Row
150 Wall Balls (20/14)
120 Box Jump Overs (24/20)
80 Alt. Pistols
40 Sumo Deadlifts (125/85)
*P1 works while P2 rests.
Split work as Needed.
Start at any movement and complete the rest of the movements in any order you choose.
Must complete the allotted amount of reps before moving to next movement of choice.
(Score is Time)
Pistol Option 1: Alt. Heel Elevated Pistols
Pistol Option 2: Alt. Single Leg Box Squats
Fitness
IN TEAMS OF 2...
FOR TIME*
180/140 Cal Row
150 Wall Balls (14/10)
120 Box Jump Overs (24/20)
80 Single Leg Box Squats
40 Sumo Deadlifts (85/60)
*P1 works while P2 rests.
Split work as Needed.
Start at any movement and complete the rest of the movements in any order you choose.
Must complete the allotted amount of reps before moving to next movement of choice.
(Score is Time)
Box Squat Option: Single Leg Sit to Stand
Weightlifting
Part 1
6 SETS
1 x Clean Pull
+
1 x (Squat) Clean
+
1 x Split Jerk
@80% of 1RM C&J
Part 2
4 SETS
3 x TnG Tempo Clean Pull
Build to a HEAVY load while maintaining the tempo.
Part 3
Finisher
4 SETS
8 x BB Squat Jumps
Thursday
Strength
Performance & Fitness
Deadlift 3x5
RPE 5
Deload Week
Workout
Performance
4 SETS*
15 Russian KB Swing (24/16)
10 Toes to Bar
10 TNG Deadlifts (115/80)**
10 Toes to Bar
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.
RPE 8
Fitness
4 SETS*
15 Russian KB Swing (16/12)
10 Knees to Chest
10 TNG Deadlifts (85/60)**
10 Knees to Chest
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.
RPE 8
Hero
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Friday
Strength
Performance & Fitness
Push Press 3x5
RPE 5
Deload Week
Workout
Performance
3 ROUNDS FOR TIME
400m Run
24 Burpees to Target*
12 Shoulder to Overhead (70/47.5)
*Target is 6"" above standing reach
RPE 7
Fitness
3 ROUNDS FOR TIME
400m Run
18 Burpees to Target*
9 Push Press (52.5/35)
*Target is 6"" above standing reach
RPE 7
Weightlifting
Part 1
4 SETS
6 x Muscle Snatch
Building to a medium/moderate weight
Part 2
6 SETS
1 x Power Snatch + 3 x Hang Snatch
@ 65-75% of 1RM Snatch
Part 3
4 SETS
4 x B.N. Snatch Grip Push Press + 2 Snatch Balance
@ 50% 1RM Snatch
Saturday
Endurance
Performance & Fitness
FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges (22.5/15)|(15/10)
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows
After completing the last set of 5 DB Renegade Rows, go back up the ladder.
*1 Rep= Push-Up + Row (R) + Row (L)
Partner Workout
Performance & Fitness
IN TEAMS OF 2...*
ON A 9:00 RUNNING CLOCK...
90/70 Cal Bike
50 DB Hang Power Cleans (Athlete Choice)
*Note time finished.
-Rest with Time Remaining-
ON AN 7:00 RUNNING CLOCK...
50/40 Cal Bike
40 DB Hang Power Cleans
40 DB Farmer Lunges
*Note time finished.
-Rest with Time Remaining-
ON A 5:00 RUNNING CLOCK...
30/25 Cal Bike
20 DB Hang Power Cleans
20 DB Farmer Lunges
20 Front Squat
**Note time finished.**
RPE 9
(Score is Total Time)*
**P1 works while P2 rests. Split all work as needed.
Sunday
Weightlifting
Part 1
Every 90seconds x 10
2 x Split Jerk
@ 45%-50%-55%-60%-65%
Part 2
4 SETS
1 x Power Clean + 1 Low Hang Power Clean
@70-75% of 1RM C&J
Part 3
4 SETS
2 Clean & Split Jerk
@80-85% 1RM C&J
HIIT60
Performance & Fitness
EMOM x 25 MINUTES
MIN 1 - :45 Cardio Choice
MIN 2 - :45 Russian KB Swings (Athlete Choice, Heavy)
MIN 3 - :45 Alt. KB Heel Taps
MIN 4 - :45 Wall Walks
MIN 5 - :45 DBL KB Hold
*
*KB Hold Options:
Farmer
Overhead
Mixed
Front Rack
RPE 6
Finisher
4 SETS (:40 ON / :20 OFF)
MOVT 1 - Plate Around the Worlds
MOVT 2 - Plate Curls
1 SET = MOVT 1 + MOVT 2.
-No Additional Rest b/t Sets-