Monday
Strength
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Bench Press
(Score is Weight)
Workout
Performance
EVERY 3:00 x 3 SETS*
3-6-9-and so on...
Box Jumps (24/20)
Wall Balls (20/14)
-Rest 1:00 b/t Sets-
*Begin at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
RPE 9
Fitness
EVERY 3:00 x 3 SETS*
3-6-9-and so on...
Box Jumps (20)
Wall Balls (14/10)
-Rest 1:00 b/t Sets-
*Begin at the start of each AMRAP.
(Score is Lowest Rounds + Reps)
RPE 9
Tuesday
Extended Warm Up
EMOM x 8 MINUTES*
MIN 1 - 2-4 Power Snatches
MIN 2 - 2-4 Hang Clean & Jerks
*Start Light and build to workout weight or slightly past.
Workout
Witch Way?
FOR TIME
10 Power Snatches 52.5/35
20 Hang Clean & Overhead
30 Burpees
60/50 Cal Row
30 Burpees
20 Hang Clean & Overhead
10 Power Snatches
(Score is Time)
Time Cap 20 minutes
RPE 8
Fitness
FOR TIME
10 Power Snatches 35/25
20 Hang Clean & Overhead
20 Burpees
50/40 Cal Row
20 Burpees
20 Hang Clean & Overhead
10 Power Snatches
(Score is Time)
Time cap 20 minutes
RPE 8
Partner Endurance
PARTNER ENDURANCE
From 0:00 to 10:00,
1200m Run together
Max Rep V-Ups in remaining time (YGIG)
From 10:00 to 30:00 AMRAP (Split reps with partner)
9 Strict pull-ups
18 Deficit plate push-ups (2″)/H.R. Push Ups
27 DB Goblet squats (22.5/15)
From 30:00 to 40:00,
1200m Run together
Max Rep V-Ups in remaining time (YGIG)
RPE 8
Wednesday
Skill
EMOM 8
Practice Toes to Bar*
Work 1 min
Rest 1 min
*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.
Partner Workout
Performance
AMRAP 22
P1. 200m KB Farmers Carry 24/16
P2. AMRAP
25 Double Unders
15/12 Cal Bike (C2 18/15)
5 Toes to Bar
Once P1 is back, swap roles and continue with the AMRAP
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP 22
P1. 200m KB Farmers Carry 20/12
P2. AMRAP
50 Single Unders
12/10 Cal Bike (C2 15/12)
5 Toes to Target
Once P1 is back, swap roles and continue with the AMRAP
(Score is Rounds + Reps)
RPE 7
Weightlifting
Part 1.
On an 10:00 Clock
4 Sets
3 x Snatch Grip Push Press + 1 Overhead Squat
Start at 50% 1RM Snatch build to 75%
Part 2.
Every 2:30 x 7
Squat Snatch for load:
#1: 3 reps @ 75%
#2: 2 reps @ 80%
#3: 2 reps @ 83%
#4: 1 rep @ 85%
#5: 1 rep @ 87%
#6: 1 rep @ 90%
#7: 1 rep @ 90%
Thursday
Skill
4 SETS*
1 Segmented Power Clean**
+
1 Hang Power Clean
+
1 Hang Squat Clean
*Keep weight Light. This is meant to be prep for tomorrow's 1-Rep Attempt!
**Pause Below the Knee, Above the Knee, Power Position, then complete Power Clean.
Workout
AMRAP x 18 MINUTES*
400m Run
20 Push-Ups**
200m Run
20 Walking Lunges
*Weight Vest Optional.
**Option for Hand Release Push-Ups.
(Score is Rounds + Reps)
RPE 7
Hero
Loredo
Six rounds for time of:
•24 Squats
•24 Push-ups
•24 Walking lunge steps
•Run 400 meters
Friday
Strength
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Power Clean
(Score is Weight)
Workout
Performance
EMOM x 10 MINUTES
Pull-Ups*
1 Power Clean (85% of 1-Rep)
*Pull-Up Volume Options:
6 Reps
8 Reps
10 Reps
12 Reps
**Option for Chest to Bar.
(Score is Weight)
RPE 8
Fitness
EMOM x 10 MINUTES
Jumping Pull-Ups*
1 Power Clean (75% of 1-Rep)
*Jumping Pull-Up Volume Options:
6 Reps
8 Reps
10 Reps
12 Reps
**Option for Kipping Pull-Ups
(Score is Weight)
RPE 8
Weightlifting
Part 1.
On a 10:00 Clock
4 Sets
5 x Front Squat
Start @ 65% build to 73% 1RM Clean & Jerk
Part 2.
On a 10:00 Clock
4 Sets
3 x Clean Pull
@100% 1RM C&J
Part 3.
Every 2:30 x 7
1 Squat Clean
2 Jerk
Start @ 60% 1RM C&J build to 80%
Saturday
Endurance
Performance
3x
100m run
2 Shoulder to Overhead 80/47.5
2x
200m run
4 Shoulder to Overhead
1x
400m run
8 Shoulder to Overhead
3x
125/100m row
4 Burpees over bar
2x
250/200m row
8 Burpees over bar
1x
500/400m row
16 Burpees over bar
3x
8/5 Cal bike
4 Deadlifts
2x
16/12 Cal Bike
8 Deadlifts
1x
24/20 Cal Bike
16 Deadlifts
(Score is Time)
RPE 8
Time Cap 35 minutes
Fitness
3x
100m run
2 Shoulder to Overhead 42.5/30
2x
200m run
4 Shoulder to Overhead
1x
400m run
8 Shoulder to Overhead
3x
125/100m row
4 Burpees over bar
2x
250/200m row
8 Burpees over bar
1x
500/400m row
16 Burpees over bar
3x
8/5 Cal bike
4 Deadlifts
2x
16/12 Cal Bike
8 Deadlifts
1x
24/20 Cal Bike
16 Deadlifts
(Score is Time)
RPE 8
Time Cap 35 minutes
Partner Workout
IN TEAMS OF 2...
FOR TIME
6 ROUNDS
10 Push Press (Athlete Choice, Light)
10 Up-Downs
-Immediately Into-
4 ROUNDS
12 Push Press (Athlete Choice, Light-Mod)
12 Burpees
-Immediately Into-
2 ROUNDS
15 Push Press (Athlete Choice, Moderate)
15 Burpees Over Bar
*P1 will complete one full round while P2 completes Max Cal on a machine. Once a full round is complete P2 will complete a full round while P1 completes Max Cal on a machine.
(Score is Total Cals)
Time cap 20 minutes
RPE 9
Finisher
3 SETS
10/10 DB Bent Over Rows
12-15 DB Upright Rows
:30/:30 Side Plank
Sunday
Skillz - Strict Pull Ups
Progressions to build strength towards achieving your first strict pull up or add a couple more reps onto what you already have.
Weightlifting
Part 1.
Every 2:00 x 6
2 Drop Snatch + 2 Overhead Squat
Start @ 50% 1RM Snatch - build to 75%
Part 2.
Every 2:30 x 7
2 x Squat Snatch
Start @ 60% 1RM Snatch build to 80%
HIIT60
FOR QUALITY
In 30 minutes complete between 3-4 rounds of...
1:00 Jump Rope*
12/12 Single Arm Ring Rows
12 Tall Box Jumps (Athlete Choice)
1:00 Ski Erg
24 Plate Russian Twists 15/10
12 Tall Box Step-Ups
-Rest 1:00 b/t Sets-
*Jump Rope Options:
Tall Jump Single Unders
Single-Single-Double Unders
Crossover Single Unders
Double/ Triple Unders
**1 Rep= R+L.