Monday
Strength
Performance
Overhead Squats 3x5
RPE 5
Fitness
Front Squats 3x5
RPE 5
Workout
Performance
FOR TIME
Cardio Choice*
*Cardio Choice Options:
250/225 Cal Row
200/175 Cal Bike
200/175 Cal Ski
**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.
RPE 7
Time Cap 21:00
Fitness
FOR TIME
Cardio Choice*
*Cardio Choice Options:
200/175 Cal Row
150/125 Cal Bike
150/125 Cal Ski
**Every 3:00 not including 0:00, complete 8 Push-Ups + 12 Sit-Ups.
RPE 7
Time Cap 21:00
Tuesday
Strength
Part 1.
Performance
Squat Snatch 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)
Fitness
Power Snatch 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)
Part 2.
Snatch Pulls 3x2 (100%)
Workout
Performance
AMRAP x 7 MINUTES
3 Hang Power Snatch (35/25)
7 Overhead Squats
21 Double Unders*
RPE 9
Fitness
AMRAP x 7 MINUTES
3 Hang Power Snatch (30/20)
7 Back Squats
40 Single Unders
RPE 9
Endurance (18:30)
"CHOREOGRAPHY"
4 ROUNDS FOR REPS
3mins Echo Bike Cals
2mins 25m Shuttle Runs
1min DB "Macho Man"*
1min Rest
*1 Rounds of Macho Man:
3 DB Power Cleans (22.5/15)
3 DB Front Squats
3 DB Push Jerks
Wednesday
Partner Workout
IN TEAMS OF 2...
AMRAP x 24 MINUTES
40/30 Cal Bike
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (Athlete Choice)
100m DB Suitcase Carry
RPE 5
Weightlifting
Part 1.
E3Mo3M x 6 Rounds
1 Above the Knee Hang Power Clean
1 Below the Knee Hang Power Clean
1 Jerk
Begin @ 60% of 1RM C&J & Increase to Max 75%
Part 2.
4 Sets
4 x Clean Pull
@93% of 1RM C&J
Part 3.
4 Sets
Back Squat:
#1: 8 reps @ 65%
#2: 8 reps @ 65%
#3: 6 reps @ 68%
#4: 6 reps @ 70%
Based on 1RM Back Squat
Thursday
Strength
3x2 (80-90%) Split Jerk
Workout
Performance
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (85/60)
200m Run
10 Shoulder To Overhead (70/47.5)
400m Run
15 Shoulder To Overhead (60/42.5)
600m Run
20 Shoulder To Overhead (42.5/30)
800m Run
25 Shoulder to Overhead (30/20)
*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (30/20).
RPE 8
Fitness
AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (60/42.5)
200m Run
10 Shoulder To Overhead (52.5/35)
400m Run
15 Shoulder To Overhead (42.5/30)
600m Run
20 Shoulder To Overhead (35/25)
800m Run
25 Shoulder to Overhead (20/15)
*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (20/15).
RPE 8
Hero
Morrison
50-40-30-20 and 10 rep rounds for time of:
• Wall ball (20/14)
• Box jump (24"/20")
• Kettlebell swings (24/16)
Time Cap 30:00
Friday
Strength
Part 1.
Performance
Squat Clean 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)
Fitness
Power Clean 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)
Part 2.
Clean Pulls 3x2 (100%)
Workout
Sudden Impact
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (42.5/30)
30 Toes to Bar
RPE 9
Fitness
Sudden Impact
FOR TIME
30 Toes to 'Something'*
60 Hang Power Cleans (42.5/30)
30 Toes to 'Something'
*Goal of this movement is to kick the feet to a height that the athlete can maintain strong mechanics.
RPE 9
Weightlifting
Part 1.
Snatch Complex
Every 2:30 Mins x 6
1 Snatch High Pull
1 Full Snatch
1 Overhead Squat
Begin @ 60% of 1RM Snatch & Increase to Max 75%
Part 2.
Snatch Grip Lift Offs
4 Sets
1 x 5 Reps @ 80%
1 x 5 Reps @ 85%
2 x 4 Reps @ 90%
% Of 1RM Snatch
Part 3.
Drop Snatch
4 Sets
2 x 5 Reps @ 55%
2 x 4 Reps @ 60%
% Based Off 1RM Snatch
Saturday
Endurance
FOR TIME
800m Run
50 Alt. DB Snatch (22.5/15) (15/10)
25 Strict Ring Dips
7 Wall Walks
600m Run
40 Alt. DB Snatch
20 Strict Ring Dips
5 Wall Walks
400m Run
30 Alt. DB Snatch
15 Strict Ring Dips
3 Wall Walks
Partner Workout
Performance
IN PAIRS (YGIG)
AMRAP 20
6 HSPU
10 Pistols
15/10 Bike Cals
*P1 completes 6 HSPU while P2 Rests. Then P2 completes 6 HSPU while P1 rests. And so on*
Fitness
IN PAIRS (YGIG)
AMRAP 20
6 Seated DBL DB Strict Press (15/10)
10 Single DB Front Rack Reverse Lunge (15/10)
10/7 Bike Cals
*P1 completes 6 HSPU while P2 Rests. Then P2 completes 6 HSPU while P1 rests. And so on*
Finisher
6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Overhead Tricep Extensions
*1 SET = MOVT + MOVT 2.
Sunday
Weightlifting
Part 1.
Squat Clean
E2Mo2M x 6
2 x Squat Clean
Begin @ 65% of 1RM C&J
Increase to Max 78%
Part 2.
Low Hang Clean High Pull
4 Sets
3 x Below the Knee Clean High Pull
@90-95% 1RM C&J
Part 3.
Every 2:30 x 5 Sets
Push Jerk:
#1: 5 reps @ 60%
#2: 5 reps @ 60%
#3: 4 reps @ 63%
#4: 3 reps @ 65%
#5: 3 reps @ 65%
% of 1RM C&J
HIIT60
Part 1.
EVERY 3:00 x 4 SETS
12 DB Front Rack Reverse Lunges
(Athlete's Choice)
8 DB Front Squats
Max Wall Sit in Remaining Time
(Score is Weight)
Rest 3 Mins b/w Part 1 & 2
Part 2.
4 SETS FOR MAX REPS
1:00 DB Thrusters
1:00 Cardio Choice
1:00 Weighted Glute Bridge
-Rest 1:00 b/t Sets-
Finisher
2 SETS
10 Leg Lifts
20 Sit-Ups
30 Alt. Plank Hip Taps
40 Alt. Hollow Body Flutter Kicks
30 Alt. Plank Hip Taps
20 Sit-Ups
10 Leg Lifts
-Rest As Needed b/t Sets-