Monday
Strength
Build to a mod/heavy 3 rep thruster
RPE 7
Workout
Performance
KALSU
FOR TIME*
100 Thrusters (60/42.5)
*At the top of each minute, including 0:00, complete 5 Burpees.
RPE 10
Time Cap 25:00
Fitness
FOR TIME*
100 Thrusters (Athlete Choice)
*At the top of each minute, including 0:00, complete 3 Burpees. Suggested weight (52.5/35) or (42.5/30).
RPE 10
Time Cap 25:00
Tuesday
Strength
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing
+
1 Pull-Up or 1/2 Pull-Up
+
2 Chest to Bar Pull-Ups or Pull-Up
RPE 5
Workout
Performance
EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (24"/20")
20 Chest to Bars
-Max Sit-Ups w/ Time Remaining-
-Rest 2:00 b/t Sets-
RPE 7
Fitness
EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (20")
20 Pull-Ups*
-Max Sit-Ups w/ Time Remaining-
*Option for Jumping Pull-Ups or Ring Rows.
-Rest 2:00 b/t Sets-
RPE 7
Endurance
Dude Where’s My Bar
For Time
2,400/2,000 meter Row
150 Double-Unders
1 mile Run
150 Double-Unders
2,400/2,000 meter Row
Wednesday
Partner Workout
Performance
IN TEAMS OF 2...
ON A 24:00 RUNNING CLOCK...
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans (70/47.5)
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean (85/60)
100 Double Unders
30 Toes to Bar
20 Power Cleans (92.5/65)
50 Double Unders
20 Toes to Bar
-Max Squat Cleans (100/70) w/ Time Remaining-
*P1 works while P2 rests. Split work as needed.
RPE 9
Fitness
IN TEAMS OF 2...
ON A 24:00 RUNNING CLOCK...
200 Single Unders
50 Toes to Target
40 Hang Power Cleans (52.5/35)
150 Single Unders
40 Toes to Target
30 Hang Squat Clean (60/42.5)
100 Single Unders
30 Toes to Target
20 Power Cleans (70/47.5)
50 Single Unders
20 Toes to Target
-Max Squat Cleans (85/60) w/ Time Remaining-
*P1 works while P2 rests. Split work as needed.
RPE 9
Weightlifting
Part 1.
Every 3:00 x 7
1 High Hang Squat Snatch
1 Low Hang Squat Snatch
Start @ 70% 1RM Snatch build to 90%
Part 2.
4 Sets
4 Snatch Pull
@103-105% 1RM Snatch
Thursday
Workout
Performance
FOR TIME
50/40 Cal Bike
-Immediately Into-
10 ROUNDS
5 Handstand Push-Up
5 Deadlifts (100/70)*
-Immediately Into-
50/40 Cal Bike
*Option to bump weight up to 115/80
RPE 9
Time Cap 20:00
Fitness
FOR TIME
40/30 Cal Bike
-Immediately Into-
10 ROUNDS
5 DB Push Press (Athlete Choice)
5 Deadlifts (70/47.5)*
-Immediately Into-
40/30 Cal Bike
*Option to bump weight up to 85/60
RPE 9
Time Cap 20:00
Hero
Karen Meets DT
FOR TIME
150 Wall Balls (20/14)
Every time you break complete 1 Round of DT
DT
12 Deadlifts (70/47.5)
9 Hang Power Cleans
6 Push Jerks
Friday
Workout
AMRAP x 25 MINUTES
100m DB Suitcase Carry(Athlete Choice, Moderate)*
10/10 Single Arm Supported DB Rows
20 DB Glute Bridge-Ups
100m Run (Easy Pace)
10 Reps of 'Lunge-Lunge-Up-Down**
20 Single DB Curls
20 Banded Dante Rows or Face Pulls
100m Run (Easy Pace)
*Switch hands as needed.
**1 Rep = Lunge (R) + Lunge (L) + Up-Down.
RPE 5
Weightlifting
Part 1.
Every 2:30 x 7
1 Clean High Pull
1 Power Clean
Jerk
Start @ 70% of 1RM C&J build to 85%
Part 2.
Clean Grip Lift Off
1 x 5 @ 85%
1 x 4 @ 90%
2 X 4 @ 95%
% Based Off 1RM C&J
Part 3.
Push Jerk for load:
#1: 5 reps @ 60%
#2: 4 reps @ 63%
#3: 3 reps @ 65%
#4: 3 reps @ 68%
#5: 2 reps @ 70%
Off 1RM C&J
Saturday
Lion’s Pride 2023!
Teams of 4
09:00 - 14:30
Sunday
Sunday Skillz
RING SKILLS FOR BEGINNERS*
Learning the basics of the gymnastics rings - your first stepping stones towards Ring Muscle Ups
*Advanced class next week for those ready for RMU's*
Weightlifting
Part 1.
Every 2:30 x 6
2 x Squat Snatch
Start at 65% of 1RM Snatch - build to 90%
Part 2.
Snatch Grip Romanian Deadlift
1 x 5 @ 85%
2 x 5 @ 90%
2 x 4 @ 95%
% Based Off 1RM Snatch
Part 3.
Back Squat for load:
4 reps @ 75%
3 reps @ 80%
3 reps @ 80%
2 reps @ 85%
2 reps @ 85%
HIIT60
EMOM x 12 MINUTES
MIN 1 - 200m Run
MIN 2 - :45 Max Rep Strict Pull-Ups*
-Rest 2:00 b/t P1 & P2-
EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - :45 Max Rep Strict Press (30/20)
*Option for Banded Strict Pull-Ups
RPE 7