Monday
Strength
Deadlift 1RM
RPE 10
Workout
Performance
AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts*
3-6-9-and so on...
Hand Release Push-Ups
5-10-15-and so on...
Wall Balls (20/14)
*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.
Fitness
AMRAP x 10 MINUTES
1-2-3-and so on...
Deadlifts*
3-6-9-and so on...
Push-Ups
5-10-15-and so on...
Wall Balls (14/10)
*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.
Tuesday
Skill
Performance
1.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
3 Reps of 2-for-1 Kipping Chest to Bars
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
2 Hips to Rig
+
1 Bar Muscle Up
-Rest As Needed b/t Sets-
Fitness
1.) 2 SETS
3 Kip Swings
+
2 Dynamic Kip Swings
-Rest As Needed b/t Sets-
(No Measure)
2.) 2 SETS
2 Dynamic Kip Swings
+
2 Half Pull-Ups
-Rest As Needed b/t Sets-
(No Measure)
3.) 2 SETS
3 Reps of 2-for-1 Kipping Pull-Ups*
or...
3 Dynamic Kip Swings
Into...
3-5 Jumping Pull-Ups
*2-for-1 = 2 Kip Swing + 1 Pull-Up
-Rest As Needed b/t Sets-
Workout
2 SETS FOR TIME
30/20 Cal Bike
21 Pull-Ups
20/15 Cal Bike
15 Chest to Bars
15/12 Cal Bike
9 Bar Muscle-Ups
-Rest 2:00 b/t Sets-
RPE 7
Fitness
2 SETS FOR TIME
25/20 Cal Bike
21 Ring Rows
15/12 Cal Bike
15 Jumping Pull-Ups
12/10 Cal Bike
9 Pull-Ups
-Rest 2:00 b/t Sets-
RPE 7
Wednesday
Strength
EVERY 1:30 FOR 5 SETS*
1 Snatch Deadlift
+
2 Hang Power Snatch
*All sets should be Light to Moderate
RPE 6
Partner Workout
IN TEAMS OF 2...
FOR TIME*
250/200 Cal Row
150 Toes to Bar
125 Hang Power Snatch (52.5/35)
*Partner 1 works while P2 rests. Partition Reps and Movements in Any Order to Complete Work.
RPE 8
Weightlifting
Part 1
3 SETS
3 x Muscle Snatch + 3 x Overhead Squat
Starting light and building to 60% of 1RM Snatch
Part 2
Every 90 Seconds x 10
Odd # Round:
3 x Power Snatch
@60% 1RM Snatch
Even # Round:
6 x Snatch Pull
@60% 1RM Snatch
Part 3
3 SETS
2 x Snatch
@ 70%
Thursday
Strength
Push Press 1RM
RPE 10
Workout
Performance
FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (42.5/30)
-Immediately Into-
2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (60/42.5)
-Immediately Into-
1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (85/60)
RPE 8
Fitness
FOR TIME
3 ROUNDS
75 Single Unders
20 Alt. Box Step-Ups (20)
10 Strict Press: (20/15)
-Immediately Into-
2 ROUNDS
75 Single Unders
15 Up-Downs
10 Push Press (42.5/30)
-Immediately Into-
1 ROUND
75 Single Unders
15 Up-Down Box Step-Over (20)
10 Push Jerks (60/42.5)
RPE 8
Hero
Charles Upham VC & Bar
FOR TIME
Buy In:
43 Burpees
into
2 ROUNDS:
19 calories Ski, Row, or Echo Bike*
8 Single-Arm Devils Presses (30/22.5 kg)
19 calories SkiErg, Row, or Echo Bike*
41 Single Dumbbell Box Step-Ups (20")
19 calories SkiErg, Row, or Echo Bike*
42 Pull-Ups
19 calories SkiErg, Row, or Echo Bike*
94 Double-Unders
Cash Out: 43 Burpees
Time Cap: 40 minutes**
* For the SkiErg, Row, Echo Bike portions, rotate machines for each 19 calorie station, if available
Friday
Strength
Back Squat 1RM
RPE 10
Workout
Performance
ON A 12:00 RUNNING CLOCK...
800m Run
Immediately Into AMRAP in Time Remaining of:
15 Med Ball Cleans (20/14)*
20 Walking Lunges
100m Run
*Squat Clean Only
RPE 9
Fitness
ON A 12:00 RUNNING CLOCK...
800m Run
Immediately Into AMRAP in Time Remaining of:
15 Med Ball Cleans (14/10)*
20 Walking Lunges
100m Run
*Squat or Power Clean
RPE 9
Weightlifting
Part 1
3 SETS
2 x Push Press + 2 x Jerk
@ 50-60% of 1RM C&J
Part 2
5 SETS
3 x Push Jerk
@80-85% of 1RM C&J
then
2 SETS
1 x Push Jerk @ 90% 1RM C&J
Part 3
4 SETS
4 x Front Squat
Build to a HEAVY
Superset with
4 x 8 Squat Jumps
@ BB -->Light Load
Saturday
Endurance
FOR TIME
6KM ROW
E3MO3M
20 Double Unders
10 Wall Balls (20/14)
Teams of 3
30MIN AMRAP
400m KB/DB Farmers Carry* (2 x 24/16)
60 Cal Air Bike
60 Deadlifts (100/70)
*1 Set of KB/DB per team - team members swap as needed carrying the KB/DB
Sunday
Weightlifting
Part 1
4 SETS
3 x (Squat) Clean
@ 80-85% of 1RM C&J
then
2 SETS
1 x (Squat) Clean of 1RM C&J
@ 90% of 1RM
Part 2
3 SETS
4 x Clean Pull
@ 100-105% of 1RM C&J
Part 3
3 SETS
4 x Back Squat
@ 80-85% of 1RM Back Squat
HIIT60
4 SETS FOR MAX REPS
1:00 - Burpees to Target*
1:00 - Gymnastic Pull Option**
1:00 - Box Jumps (24/20)
1:00 - DB Renegade Rows (Athlete Choice)
-Rest 1:00 b/t Sets-
*Target is 6"" above standing reach
**Pulling Options...
Ring Row/Vertical Ring Row
Jumping Pull-Up
Pull-Up (Kipping or Strict)
RPE 7
Post WOD Strength
Bench Press
10-10-10