Monday
Workout
Performance
20 ROUNDS FOR TIME
1 Power Clean (90/65)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups
(Score is Time)
Time Cap 15 minutes
RPE 9
Fitness
20 ROUNDS FOR TIME
1 Power Clean (65/45)
2 Box Jump Overs (20)
3 Pull-Ups*
*Option for Jumping C2B Pull-Ups
(Score is Time)
Time Cap 15 minutes
RPE 9
Post WOD Strength
ON A 10:00 RUNNING CLOCK...
Build to a Heavy Complex...
1 Clean*
+
1 Hang Clean*
*Option for Squat or Power
Tuesday
Strength
12-10-8*
Deadlift
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
Workout
Performance
3 ROUNDS FOR TIME
75 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (60/42.5)
(Score is Time)
Time Cap 18 minutes
RPE 8
Fitness
3 ROUNDS FOR TIME
150 Single Unders
40 Wall Balls (14/10)
20 Deadlifts (42.5/30)
(Score is Time)
Time Cap 18 minutes
RPE 8
Endurance
Performance
EMOM x 40 MINUTES
MIN 1 - 12/10 Ski
MIN 2 - 60 Double Unders
MIN 3 - 12/10 Echo Bike
MIN 4 - Max Handstand Push-Ups
(Score is Reps)
RPE 8
Maintain consistency. Primary goal is the Handstand Push-Ups
Fitness
EMOM x 40 MINUTES
MIN 1 - 10/8 Ski
MIN 2 - 90 Single Unders
MIN 3 - 10/8 Echo Bike
MIN 4 - Max Banded Press Ups
(Score is Reps)
RPE 8
Maintain consistency. Primary goal is the Banded Press Ups
Wednesday
Strength
12-10-8*
Push Jerk
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
Partner Workout
4 Rounds of...
4-8-12
Push Jerk 85/60
12-16-20
Toes to Bar
After...
Round 1: 20/15 Cal Bike
Round 2: 30/24 Cal Ski
Round 3: 40/30 Cal Bike
Round 4: 50/38 Cal Ski
Split reps between pairs
(Score is Time)
Time Cap 28 minutes
RPE 8
Fitness
4 Rounds of...
4-8-12
Push Jerk 50/35
12-16-20
Toes to Target
After...
Round 1: 20/15 Cal Bike
Round 2: 30/24 Cal Ski
Round 3: 40/30 Cal Bike
Round 4: 50/38 Cal Ski
Split reps between pairs
(Score is Time)
Time Cap 28 minutes
RPE 8
Weightlifting
Part 1.
Every 2:00 x 6
Snatch for load:
#1: 2 reps @ 83%
#2: 2 reps @ 85%
#3: 2 reps @ 87%
#4: 1 rep @ 90%
#5: 1 rep @ 93%
#6: 1 rep @ 95%
Part 2.
EMOM 4
3 x Snatch Pull
@ 110% 1RM Snatch
Part 3.
Every 2:30 x 6
Front Squat for load:
#1: 3 reps @ 80%
#2: 2 reps @ 85%
#3: 1 rep @ 90%
#4-6: 1 rep @ 95%
% of 1RM front Squat
Thursday
Workout
AMRAP x 21 MINUTES
2:00 Cardio Choice
8/8 KB Suitcase Split Squat (Athlete Choice)
12 Russian KB Swings
2:00 Cardio Choice
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups
(Score is Rounds & Reps)
RPE 6
Hero
Hammer
Five rounds of:
•135/95 pound Power clean, 5 reps
•135/95 pound Front squat, 10 reps
•135/95 pound Jerk, 5 reps
•20 Pull-ups
Rest 90 seconds between each round
Friday
Strength
12-10-8*
Back Squat
*Start Light and build to Moderate. This is a deload week in the Strength Cycle.
Workout
Performance
ON A 16:00 RUNNING CLOCK...
2000/1800m Row
-Immediately Into-
AMRAP In Time Remaining...
10 Thrusters (35/25)
10 Up-Downs Over Bar
15 Sit-Ups
(Score is Rounds + Reps)
RPE 7
Fitness
ON A 16:00 RUNNING CLOCK...
1750/1600m Row
-Immediately Into-
AMRAP In Time Remaining...
10 Thrusters (20/15)
10 Up-Downs
15 Sit-Ups
(Score is Rounds + Reps)
RPE 7
Friday PM Christmas Party!
Saturday
Recovery Day!
Sunday
Run Club - Meet at the gym at 8am
Skillz - Handstand Press Ups
The ability to kick up and hold a hand stand is needed for this class.
Strength and skill work to get you more confident with HSPU.
If you have strict HSPU then kipping HSPU can be looked at too
Weightlifting
Part 1.
Every 2:30 x 6
1 x Snatch
Start @ 70% 1RM Snatch & build to Max 90%
Part 2.
Every 90s x 4
3 x Snatch High Pull
@ 100-110% 1RM Snatch
Part 3.
Every 2:00 x 5
Back Squat for load:
#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3-5: 1 rep @ 90%
HIIT60
Performance
AMRAP x 28 MINUTES*
20/15 Cal Bike
10 DB Renegade Rows (22.5/15)**
20 V Sits
*Every 4:00, not including 0:00, complete a 200m Run.
**1 Rep = Push-Up + Row L + Row R
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 28 MINUTES*
15/12 Cal Bike
10 DB Renegade Rows (15/10)**
20 Single Leg V Sits
*Every 4:00, not including 0:00, complete a 200m Run.
**1 Rep = Push-Up + Row L + Row R
(Score is Rounds + Reps)
RPE 7