Monday
Skill
ON A 10:00 RUNNING CLOCK...
Practice Single Leg Squats
*Options:
Single Leg Box Squats
Rig Assisted Single Leg Squats
Plate Assisted Single Leg Squats
Pistol Squats
RPE 5
Workout
Performance
EVERY 3:00 x 5 SETS
50 Double Unders
25/20 Cal Bike
Max Alt. Pistols w/ Time Remaining...
-Rest 1:00 b/t Sets-
RPE 7
Fitness
EVERY 3:00 x 5 SETS
75 Single Unders
20/15 Cal Bike
Max Air Squats w/ Time Remaining...
-Rest 1:00 b/t Sets-
RPE 5
Tuesday
Strength
10-8-6-8-6-4*
Power Cleans
*Start Light and build to Mod+. The second wave should be heavier than the first.
Workout
Performance
8 ROUNDS FOR TIME
3 Hang Power Cleans (85/60)
6 Toes to Bar
9 Up-Down Over Bar
RPE 9
Time Cap 15mins
Fitness
8 ROUNDS FOR TIME
3 Hang Power Cleans (60/42.5)
6 Toes to Something
9 Up-Downs
RPE 9
Endurance
AMRAP 7
200m Run
10 Strict Pull Ups
-Rest 2 mins-
into
AMRAP 7
200m Run
15 Push Ups
- Rest 2 mins -
into
AMRAP 7
200m Run
20 Lunges
- Rest 2 mins -
into
AMRAP 7
200m Run
25 Squats
*If you have a weight vest, wear it*
Score is 4 individual complete rounds + additional reps.
200m Run = 1 rep
Wednesday
Strength
10-8-6-8-6-4*
Bench Press
*Start Light and build to Mod+. The second wave should be heavier than the first.
Partner Workout
AMRAP x 28 MINUTES
800m Run
80 Walking Lunges
100 Sit-Ups
400m Run
60 Walking Lunges
80 Sit-Ups
200m Run
40 Walking Lunges
60 Sit-Ups
Weightlifting
Part 1.
Every 2:30 x 6
Squat Clean & Jerk
1 x 3 Reps @ 78%
1 x 2 Reps @ 80%
1 x 1 Rep @ 83%
3 x 1 Rep @ 85%
% Based Off 1RM Max C&J
Part 2.
On a 10:00 Clock
5 Sets
4 x Clean Pull
@100% 1RM C&J
Part 3.
Back Pause* Squat for load:
4 reps @ 68%
3 reps @ 70%
2 reps @ 73%
2 reps @ 75%
2 reps @ 75%
*2 Second pause at the bottom
Thursday
Strength
Performance
1.) ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep TNG Deadlift*
*Bar touches but does not slam into ground.
RPE 8
2.) AMRAP x 15 MINUTES
10 Deadlifts (65% of 3-Rep)
10 Strict Handstand Push-Ups
Cardio Choice*
*Cardio Choice Options:
20/15 Cal Row
18/14 Cal Bike
15/12 Cal Ski
RPE 8
Fitness
1.) ON A 15:00 RUNNING CLOCK...
Build to a Moderate 3-Rep TNG Deadlift*
*Bar touches but does not slam into ground.
RPE 8
2.) AMRAP x 15 MINUTES
10 Deadlifts (65% of 3-Rep)
10 Hand Release Push-Ups
Cardio Choice*
*Cardio Choice Options:
15/12 Cal Row
12/10 Cal Bike
12/10 Cal Ski
RPE 8
Hero
Ollis
AMRAP 22
200m Run
22 Deadlifts (85/57.5)
22 Pull-Ups
22 Burpees
22 Russian Kettlebell Swings (24/16)
22 Walking Lunges (L+R=1)
(Score is rounds + reps - extra 50m =1rep)
Friday
Strength
Performance
10-8-6-8-6-4*
Overhead Squats
*Start Light and build to Mod+. The second wave should be heavier than the first.
Fitness
10-8-6-8-6-4*
Front Squats
*Start Light and build to Mod+. The second wave should be heavier than the first.
Workout
Performance
Formula One
FOR TIME
15-15-15-15-15
Box Jump Overs (24/20)
5-10-15-10-5
Overhead Squats (60/42.5)
RPE 9
Time Cap 12:00
Fitness
FOR TIME
10-10-10-10-10
Box Jump Overs (20)
5-10-15-10-5
Front Squats (60/42.5)
RPE 9
Time Cap 12:00
Weightlifting
Part 1.
On a 10:00 Clock
5 Sets
4 x Sotts Press for load:
Start light and build to a heavy 4 reps
Part 2.
Power Snatch for load:
3 reps @ 70%
2 reps @ 73%
2 reps @ 75%
2 reps @ 78%
1 rep @ 80%
1 rep @ 83%
Based off 1RM Snatch
Part 3.
5 Sets
3 x Snatch Pull
@103-105% 1RM Snatch
Saturday
Endurance
FOR TIME
200m Run
250m Ski
600m C2Bike or .5/.4 Echo
250m Row
…Rest 2:00 then…
400m Run
500m Ski
1200m C2Bike or 1.0/0.8 Echo
500m Row
…Rest 3:00 then…
800m Run
1000m Ski
2400m C2Bike or 2.0/1.6 Echo
1000m Row
Time Cap 40:00
Partner Workout
800m Run together
50 Strict press (35/25)
40/30 Cal bike
30 Burpees over bar
20 Synchro Plate GTOH
20 Synchro Pull Ups
30 Burpees over bar
40/30 Cal bike
50 Strict press
800m Run together
Time Cap 35:00
Sunday
Sunday Skills
SUNDAY SKILLZ - STRICT PULL UPS - ALL LEVELS
Weightlifting
Part 1.
Every 2:30 x 6
1 Squat Clean
1 Hang Squat Clean
1 Jerk
Begin @ 70% of 1RM C&J
Build to a heavy max.
Part 2.
On a 10:00 Clock
4 Sets
Clean & Jerk:
2 reps @ 80%**
2 reps @ 83%
1 rep @ 85%
1 rep @ 87%
**Percentage based off heaviest complex from part 1
Part 3.
Front Squat for load:
6 reps @ 65%
6 reps @ 68%
4 reps @ 73%
4 reps @ 78%
4 reps @ 80%
% of 1RM Front Squat
HIIT60
EMOM x 25 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Cardio Choice 1
MIN 2 - Strict Pull-Ups*
MIN 3 - Cardio Choice 2
MIN 4 - DB Rows*
MIN 5 - Single DB Alt. Deadbugs
*Option for Strict Muscle-Ups.
**DB Row Options...
Bent Over Rows
Single Arm Supported Rows
Upright Rows
RPE 5