Monday 7th August - Sunday 13th August

Monday

Strength

Part 1.
Performance

Squat Clean* 1x1 (80%)/ 1x1 (85%)/ 1x1 (90%)/ 1x1 (95%)

RPE 9


Fitness

Power Clean* 1x1 (80%)/ 1x1 (85%)/ 1x1 (90%)/ 1x1 (95%)

RPE 9


Part 2.
Clean Pulls 3x2 (110%)

RPE 10


Workout

Performance

2 SETS
AMRAP x 5 MINUTES*
1 Squat Clean (85% of 1RM C&J)
35 Double Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.

RPE 9


Fitness

2 SETS
AMRAP x 5 MINUTES*
1 Power Clean (80% of 1RM C&J)**
50 Single Unders

-Rest 1:30 b/t Sets-

*Start at beginning of AMRAP.
**Option Deep Power.

RPE 9


Tuesday

Strength

Split Jerk 3x1 (85-95%)

RPE 9

Workout

Performance

7 ROUNDS FOR TIME
7 Shoulder to Overhead (60/42.5)
7 Up-Downs To Target*
7 Chest to Bar Pull-Ups

*Ideally target is 6' above reach.

RPE 8
Time Cap 12:00



Fitness

7 ROUNDS FOR TIME
7 Push Press (42.5/30)
7 Up-Downs To Target*
7 Pull-Ups

*Ideally target is 6' above reach.

RPE 8
Time Cap 12:00


Endurance

"KILIMANJARO"
FOR TIME*
150 DB Goblet Alt. Lunges (22.5/15)
100/80 Cal Bike
50 Single DB Burpee Box Step-Overs (24/20)**
25 Knees to Elbow***

*Partition Reps and Movements in any order to complete work.
Time Cap 30:00
RPE 7


Fitness

""KILIMANJARO"
FOR TIME*
120 DB Goblet Alt. Lunges (15/10)
80/60 Cal Bike
40 Single DB Burpee Box Step-Overs (20)**
40 Knees to Chest

*Partition Reps and Movements in any order to complete work.

Time Cap 30:00
RPE 7


Wednesday

IN TEAMS OF 2...

4 SETS*
400m Run

While P1 is Running...P2 Completes:
1:00 KB Front Rack Hold
Immediately into...
Max SIt-Ups Until P1 Finishes Run

-Rest 1:00 b/t Sets-

RPE 7
Time Cap 23:00




Post Workout Strength

Front Squats 3x5




Weightlifting

Part 1.

Snatch Complex

Every 2:30 x 7

1 Power Snatch
1 Mid-Hang Low-Power Snatch*

Start @ 60% build to 75% 1RM Snatch

Part 2.

Snatch High Pull

4 SETS

5 Snatch High Pull
@ 70% 1RM Snatch

Part 3.

Pause Front Squat

5 Sets

Front Pause* Squat :
#1: 5 reps @ 65%
#2: 4 reps @ 68%
#3: 4 reps @ 68%
#4: 3 reps @ 70%
#5: 2 reps @ 73%

*2 second active hold in the bottom of the squat


Thursday

Strength

Part 1. Performance

Squat Snatch 1x1 (80%)/ 1x1 (85%)/ 1x1 (90%)/ 1x1 (95%)

RPE 9





Fitness

Power Snatch* 1x1 (80%)/ 1x1 (85%)/ 1x1 (90%)/ 1x1 (95%)

RPE 9





Part 2.
Snatch Pulls 3x2 (110%)





Workout

Performance

FOR TIME
60 Wall Ball (20/14)
40 Box Jumps (24/20)
20 Power Snatches (60/42.5)

RPE 8
Time Cap 12:00





Fitness

FOR TIME
60 Wall Balls (14/10)
40 Box Jumps (20)
20 Power Snatches (42.5/30)

RPE 8
Time Cap 12:00





Hero

NUKES

On an 8:00 clock complete
•1-mile run
•.Max Rep Deadlifts (142.5/92.5)

Then, 10 minutes to complete:
•1-mile run
• Max Rep Power Cleans (102.5/70)

Then, 12 minutes to complete:
•1-mile run
•Max Rep Overhead Squats (60/42.5)

Do not rest between rounds.
Post run times and reps completed for each exercise.


Friday

Strength

Deadlifts 10-8-6

RPE 7


Workout

Diane - ish

ON A 15:00 RUNNING CLOCK...
21-15-9*
Deadlifts (100/70)
Handstand Push-Ups

-Immediately into AMRAP in Time Remaining of-

15-12-9
Cal Bike**
Deadlifts (60/42.5)
Handstand Push-Ups

*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.

RPE 8






Fitness

ON A 15:00 RUNNING CLOCK...
21-15-9*
Deadlifts (52.5/35)
Hand Release Push-Ups

-Immediately into AMRAP in Time Remaining of-

15-12-9
Cal Bike**
Deadlifts (42.5/30)
Hand Release Push-Ups

*Note time score once Diane has been completed for own records.
**Alt. Cals: 12-10-8.

RPE 8



Finisher

EMOM x 6 MINUTES
MIN 1 - :45 Max Alt. V-Ups
MIN 2 - :45 Plank Hold




Weightlifting

Part 1.

Clean & Jerk Complex

Every 2:30 x 6

1 Power Clean
1 Hang Low-Power Clean
2 Jerks

Start @ 60% build to 70% of Max C&J

-Rest 4 minutes-

Every 2:30 x 6

1 Low-Power Clean
1 Jerk

Start @ Last Weight From Part 1
and build to Max 80%

Part 2.

Superset

DB Push Jerk (Heavy, 2xDB)
12-10-8-8

BB Good Morning (Mod-Heavy)
8-8-6-6


Saturday

Endurance

AMRAP 30

500m Row
15 Burpees over rower
400m Run
15 Burpee box jump overs (24/20″)
1200m Bike
15 Burpee pull-ups




Partner Workout

3-Person Team WOD*

AMRAP 35

60 Cal Row
60 Single-arm DB Thrusters (22.5/15)
60 Cal Bike
60 Power Snatches (42.5/30)
60 Toes to Bar
60 Cal Ski
60 Handstand Push-Ups



Sunday

Weightlifting

Part 1.

Snatch Complex

Every 2:30 x 6

1 Squat Snatch
1 Low Hang Snatch
1 Mid Hang Snatch

Start @ 65% build to Max 80% 1RM Snatch

Part 2.

Snatch Pull

4 Sets

4 x Snatch Pull
@ 95-100% 1RM Snatch

Part 3.

5 Sets

Back Squat:
#1: 6 reps @ 65%
#2: 6 reps @ 68%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 5 reps @ 75%

HIIT60

Strength

1. E2MOM x 5 SETS


8/8 Slow Goblet Split Squats

12 Slow Double DB Romanian Deadlift

*
*Athlete Holds Two DBs



Workout

2.
2 SETS

ON A 8:00 CLOCK...

40 Box Step Ups

30 Single DB Push Press*
 (Athlete Choice)
20 Push-Up to Pike

10 DB Hang Muscle Clean
 (Athlete Choice)
Max Plank in Remaining Time



-Rest 2:00 b/t Sets-



*Hold DB Across Chest





Finisher

3 SETS

20 Slow Deadbugs

20 Bird Dogs

20 Hollow Rocks



-Rest as Needed b/t Sets-