Monday
Strength
Performance & Strength
Tempo Back Squats 3x6
21X1
RPE 7
Workout
Performance
Thigh Society
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (70/47.5)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike
(Score is Time)
RPE 8
Fitness
Thigh Society
FOR TIME
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (52.5/35)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike
*Option for 50 Plate Hops instead of Single Unders
(Score is Time)
RPE 8
Tuesday
Strength
Performance & Fitness
Tempo Strict Press 3x6
21X1
Workout
Performance
4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
RPE 7
Fitness
4 SETS*
AMRAP x 4 MINUTES
100m Run
10 Toes to Something**
6 Pike Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Lowest Rounds + Reps)
RPE 7
Wednesday
Strength
Performance & Fitness
Tempo Deadlift 3x6
21X1
Partner Workout
Performance
Baewatch
AMRAP 20
10 Burpee Box Jump Overs (24"/20")
10 Deadlifts (100/60)
20 Toes To Bar
50 Double Unders
RPE 8
Fitness
Baewatch
AMRAP 20
10 Burpee Box Jump Overs (24"/20")
10 Deadlifts (60/40)
20 Knee Raises
50 Single Unders
RPE 8
Weightlifting
3 SETS
6 x Power Snatch
Building weight while catching lower each set.
5 SETS
2 x Snatch + 1 OHS
@80-85% 1RM Snatch
1 SET
1 x Snatch + 1 x OHS
@ 90% 1RM Snatch
3-4 SETS
2 x Pause* Snatch High Pull
@ 85% of 1RM Snatch
*Pause for 3 Seconds below and above the knee
Thursday
Strength
Performance
ON A 8:00 RUNNING CLOCK...
Strict Chest to Bar Practice*
*Focus on wider grip + leaning back to lead with chest.
(No Measure)
RPE 4
Week 2 of 9 Strict Gymnastics
Fitness
ON A 8:00 RUNNING CLOCK...
Strict Pull-Up Practice*
*Focus on engaging lats before pulling + keeping Hollow Body.
(No Measure)
RPE 4
Week 2 of 9 Strict Gymnastics
Workout
Performance
3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy)
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
RPE 5
(No Measure)
Fitness
3 SETS FOR QUALITY
1 Set of Max Strict Pull-Ups
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
RPE 5
(No Measure)
Hero
Jenny
Complete as many rounds as possible in 20 minutes of:
• 45-lb. overhead squats, 20 reps
• 45-lb. back squats, 20 reps
• 400-meter run
Friday
Strength
Performance
EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch
+
1 Snatch
+
1 Overhead Squat
*Start Light-Moderate and build to Moderate+.
RPE 6
Fitness
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
2 Power Snatches
*Start Light and build to Moderate.
RPE 6
Workout
Performance
EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 1 Snatch (Athlete Choice, Heavy)*
MIN 3 - Max Wall Balls (20/14)
MIN 4 - Rest
RPE 9
*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps of WB + Heaviest Weight)
Fitness
EMOM x 20 MINUTES
MIN 1 - 150m Run
MIN 2 - 2 TNG Power Snatches (Athlete Choice, Mod)*
MIN 3 - Max Wall Balls (14/10)
MIN 4 - Rest
RPE 9
*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps of WB + Heaviest Weight)
Saturday
Secret Easter Workout!
Easter Sunday
Closed