Monday
Workout
EMOM x 25 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups
MIN 3 - 200m Run
MIN 4 - 15 Single Arm Russian KB Swing (L) + Max Sit-Ups
MIN 5 - Rest
(Score is Total Reps of Sit-Ups)
RPE 7
Tuesday
Strength
Performance
1RM Overhead Squat
Fitness
1RM Front Squat
Workout
Performance
AMRAP x 8 MINUTES
1-2-3-and so on...
Front Squat 92.5/65
20-30-40-and so on...
Double Unders
(Score is Rounds + Reps)
RPE 9
Fitness
AMRAP x 8 MINUTES
1-2-3-and so on...
Front Squat 70/47.5
40-50-60-and so on...
Single Unders
(Score is Rounds + Reps)
RPE 9
Endurance
MOVEMBER
Performance
21-15-9
Power Snatches 42.5/30
Hand Release Press Ups
3 minutes rest
21-15-9
Thrusters
Pull Ups
3 minutes rest
21-15-9
Deadlifts
Burpees Over Bar
3 minutes rest
21-15-9
Power Cleans
Hollow Rocks
(Score is Total Time)
RPE 9
Fitness
21-15-9
Power Snatches 30/20
Knee Press Ups
3 minutes rest
21-15-9
Thrusters
Ring Rows
3 minutes rest
21-15-9
Deadlifts
Burpees Over Bar
3 minutes rest
21-15-9
Power Cleans
Hollow Rocks
(Score is Total Time)
RPE 9
Wednesday
Skill
ON A 15:00 RUNNING CLOCK...
Practice Ring Muscle-Ups *
*Option to practice Pull-Ups/ Chest to Bars.
Partner Workout
Performance
FOR TIME*
70/50 Cal Ski
50 Burpees
15 Ring Muscle-Ups
50 Burpees
70/50 Cal Row
*Split reps with partner
(Score is Time)
Time cap 20 minutes
RPE 8
Fitness
FOR TIME*
60/40 Cal Ski
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
60/40 Cal Row
*Split reps with partner
(Score is Time)
Time Cap 20 minutes
RPE 8
Weightlifting
Part 1.
Every 2:00 x 5
Split Jerk for load:
#1: 4 reps @ 60%
#2-3: 3 reps @ 65%
#4-5: 2 reps @ 70%
Part 2.
Every 2:00 x 6
Clean & Jerk for load:
#1: 3 reps @ 75%
#2: 3 reps @ 78%
#3-4: 2 reps @ 80%
#5-6: 1 rep @ 83%
Part 3.
On a 10:00 Clock
Romanian Deadlift for load:
#1: 5 reps @ 85%
#2: 4 reps @ 90%
#3: 3 reps @95%
#4: 3 reps @100%
% of 1RM C&J
Thursday
Workout
For Quality
FOR QUALITY
80/65 Cal Bike
-Immediately Into-
3 ROUNDS
50 Sit-Ups
20 Back Rack Lunges 42.5/30
-Immediately Into-
80/65 Cal Bike
RPE 6
Hero
Viola
Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches, 95 lb.
•17 pull-ups
•13 power cleans, 95 lb.
Friday
Skill
EVERY 3:00 x 3 SETS
5-7 Pressing Options*
3-5 Hang Power Snatches**
-EZ Bike w/ Time Remaining-
*Pressing Options:
(Hand Release) Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups
**Build to and slightly past workout weight.
Workout
Performance
AMRAP x 15 MINUTES
18/14 Cal Row
6 Hang Power Snatch 52.5/35
12 Strict Handstand Push-Ups
6 Hang Power Snatch
(Score is Rounds + Reps)
RPE 8
Fitness
AMRAP x 15 MINUTES
15/12 Cal Row
6 Hang Power Snatch 35/25
12 Hand Release Push-Ups
6 Hang Power Snatch
(Score is Rounds + Reps)
RPE 8
Weightlifting
Part 1.
On an 8:00 Clock
4 x 4 Hang Snatch High Pull
@ 60-65-70-75% 1RM Snatch
Part 2.
Every 2:30 x 6
1 High Hang Snatch
1 Low Hang Snatch
1 Snatch
Start @ 70% 1RM Snatch - build to Max 80%
Part 3.
On a 12:00 Clock
Back Pause Squat for load:
#1: 4 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4-5: 1 rep @ 80%
Saturday
Endurance
REPEAT
20th Aug 2022
AMRAP 30
-7 Box Jump Overs 24/20
-7 Pull Ups/ Ring Rows
-7 Power Snatches 35/25
*E.5.M.O.5.M
-400m Run
RPE 8
Partner Workout
CHAD Inspired Partner WOD
E5MO5M 35
1. 60/45 Cal Row
2. 60/45 Cal Ski
3. 500m Run
4. 50/35 Cal Bike
5. 200 Double Unders/ 400 Single Unders
Choose a buy in
Once completed...
Max Box Step Ups
Split buy in with partner, 2 buys in will be repeated.
(Score is Reps)
RPE 8
Sunday
Skillz - Toes To Bar, First reps and multiple reps
Weightlifting
Part 1.
Every 2:30 x 6
1 Clean Pull
1 Hang Clean
1 Jerk
Start @ 70% 1RM C&J - Build to a Heavy Max Complex
Part 2.
Every 2:30 x 4
Clean & Jerk for load:
#1: 1 rep @ 87%*
#2: 1 rep @ 90%
#3: 1 rep @ 93%
#4: 1 rep @ 95%
*% Based off Max Complex from Part 1
Part 3.
Front Squat for load:
#1: 4 reps @ 75%
#2: 3 reps @ 80%
#3-4: 2 reps @ 85%
#5-7: 1 rep @ 90%
HIIT60
AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs (Athlete Choice)**
5 Strict Toes to Bar
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
**Complete on the floor.