Monday
Strength
Performance & Fitness
Build to a 1rm Clean & Jerk
Workout
Performance & Fitness
Grace
30 Clean & Jerks*
*Power Clean is accepted
Performance 60/42.5
Fitness 42.5/30
RPE 9
Tuesday
Strength
Performance
Overhead Squats 4x6
RPE 5
Fitness
Front Squat 4x6
RPE 5
Workout
Performance
AMRAP x 15 MINUTES
100m KB Suitcase Carry (24/16)*
15 Russian KB Swings
20 Back Rack Alt. Lunges (52.5/35)
*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.
RPE 7
Fitness
AMRAP x 15 MINUTES
100m KB Suitcase Carry (16/12)*
15 Russian KB Swings
20 Back Rack Alt. Lunges (35/25)
*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.
RPE 7
Wednesday
Strength
Performance
EMOM 10
3-5 Strict Pull Ups
Fitness
EMOM 10
2-3 Banded Strict Pull-Ups
Partner Workout
AMRAP x 21 MINUTES*
40/35 Cal Bike
100 Double Unders
20 Up-Down Pull-Ups
*Split work as needed. P1 works while P2 rests.
RPE 8
Weightlifting
Part 1.
4 SETS
3 Cluster
@ Building to a heavy but manageable set
Part 2.
4 SETS
1 Front Squat + 2 Split Jerks
@85-90% of 1RM C&J
Part 3.
5 SETS
3 Back Squat
@ 75% - 80% - 85% - 90% - 95%
Thursday
Workout
Performance
Part 1.
2 ROUNDS FOR TIME
10 Deadlifts (100/70)
20 DB Goblet Alt. Box Step-Ups (22.5/15)|(24"/20")
30 Alt. DB Hang Power Cleans
40 Sit-Ups
RPE 7
2 mins rest
Part 2.
AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups
RPE 7
Fitness
Part 1.
2 ROUNDS FOR TIME
10 Deadlifts (70/47.5)
20 DB Goblet Alt. Box Step-Ups (15/10)|(20)
30 Alt. DB Hang Power Cleans
40 Sit-Ups
RPE 7
2 mins rest
Part 2.
AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups
RPE 7
Hero
Performance
“Small”
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
Fitness
3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jumps (20)
600m Run
Friday
Strength
Performance & Fitness
Build to a 1rm Snatch
Workout
Performance
Isabel
30 Snatches* 60/42.5
*Power Snatches accepted
RPE 8
Time Cap 8:00
Or
Randy
75 Power Snatches 35/25
RPE 8
Time Cap 8:00
Fitness
Isabel
30 Snatches* 42.5/30
*Power Snatches accepted
RPE 8
Time Cap 8:00
Or
Randy
75 Power Snatches 25/20
RPE 8
Time Cap 8:00
Weightlifting
Part 1.
6 SETS
1 Power Clean + 1 Lo-Hang Power Clean
@75-80% 1RM C&J
Part 2.
4 SETS
3 (Squat) Cleans
@80-85%
Part 3.
4 SETS
3 Clean Pull
@105-110% 1RM C&J
Part 4.
Accessory Finisher
3- 4 SETS
8 Weighted Glute Bridge Ups
16 SDHP
20 Weighted Russian Twists
Saturday
Endurance
Performance & Fitness
For Time
1,500 meter Run
100 Wall Ball Shots (20/14)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter Run
Time Cap 40:00
Partner Workout
Performance
IN TEAMS OF 2...
AMRAP x 36 MINUTES*
500/400m Row
200m Run
50 Sumo Deadlift High Pulls (35/25)
500/400m Row
200m Run
50 Back Rack Lunges
500/400m Row
200m Run
50 Russian KB Swings (32/24)
500/400m Row
200m Run
50 Up-Downs
*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.
Fitness
IN TEAMS OF 2...
AMRAP x 36 MINUTES*
500/400m Row
200m Run
50 Sumo Deadlift High Pulls (30/20)
500/400m Row
200m Run
50 Back Rack Lunges
500/400m Row
200m Run
50 Russian KB Swings (24/16)
500/400m Row
200m Run
50 Up-Downs
*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.
Sunday
Weightlifting
Part 1.
4 SETS
2 Snatch Balance + 2 OHS
@ Empty Bar - Building
Part 2.
4 SETS
3 (Squat) Snatch + 1 OHS
@70-75-80-85% of 1RM Snatch
Part 3.
4 SETS
4 Snatch Pull
@100-105-110-110/115%
HIIIT 60
EMOM x 30 MINUTES
MIN 1 - :45 Cardio Choice 1
MIN 2 - 1 Barbell Complex*
MIN 3 - :45 V-Ups
MIN 4 - :45 Cardio Choice 2
MIN 5 - :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**
MIN 6 - :45 Plank Hold***
RPE 6