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-