Monday
Strength
8-6-4-6-4-2*
Bench Press
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
Workout
Performance
AMRAP x 12 MINUTES
25 Double Unders
15 Wall Balls (20/14)
5 Box Jumps (30/24)
RPE 7
Fitness
AMRAP x 12 MINUTES
50 Single Unders
15 Wall Balls (14/10)
5 Box Jumps (24/20)
RPE 7
Tuesday
Strength
ON A 10:00 RUNNING CLOCK...
Practice Bar Muscle-Ups*
*Options:
Strict Pull-Ups
Banded Strict Pull-Ups
Hips to Rig
(Banded) Bar Muscle-Ups
RPE 5
Workout
Performance
FOR TIME
1000/800m Row
-Immediately Into-
3 ROUNDS
15/15 Single Arm Hang KB Cleans (24/16)*
10 Bar Muscle-Ups
-Immediately Into-
1000/800m Row
RPE 8
Time Cap 20:00
(Score is Time)
*Option to complete Hang DB Cleans (22.5/15). Complete all 15 Reps on one arm and then all 15 on the other.
Fitness
FOR TIME
750/600m Row
-Immediately Into-
3 ROUNDS
10/10 Single Arm Hang KB Cleans (16/12)*
10 Up-Down Pull-Ups
-Immediately Into-
750/600m Row
RPE 8
Time Cap 20:00
(Score is Time)
*Option to complete Hang DB Cleans (35/20). Complete all 15 Reps on one arm and then all 15 on the other.
Endurance
3 Rounds for Time:
30 Cals*
20 Bar Muscle Ups**
30 Cals*
20 Unbroken Wall Balls (20/14)
30 Cals*
20 Burpees to Target
*Must use 3 different machines bike/ski/row each round
Time Cap 40:00
Wednesday
Strength
Performance
8-6-4-6-4-2*
Overhead Squats
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
Fitness
8-6-4-6-4-2*
Front Squats
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
Partner Workout
IN TEAMS OF 2
FOR TIME
600m KB Suitcase Carry (24/16) *
60 KB Goblet Lunges
30 Strict Pull ups**
400m KB Suitcase Carry
60 KB Goblet Lunges
30 Pull Ups**
200m KB Suitcase Carry
60 KB Goblet Lunges
30 Chest To Bar Pull Ups**
*P1 completes 100m suitcase walk, P2 completes 200m Run, switch when both have been completed. Continue until 600m suitcase walk has been completed.
P1 & P2 will split Lunges and C2Bs as needed.
**Fitness options include
Banded Pull Ups/ Ring Rows
Jumping Pull Ups
Jumping C2B
RPE 7
Time Cap 26:00
Weightlifting
Part 1.
Every 2:30 x 6
1 Snatch Pull
1 Low Hang Snatch
Start @ 70% of 1RM Snatch & build to a heavy Max for the day
Part 2.
Squat Snatch for load:
#1: 3 reps @ 80%
#2: 3 reps @ 83%
#3: 2 reps @85%
#4: 2 reps @87%
#5: 2 reps @90%
% based off heaviest complex from part 1
Part 3.
Snatch Grip Deadlift for load:
1 x 5 @ 85%
2 x 5 @ 90%
2 x 5 @ 95%
% of 1RM Snatch
Thursday
Workout
Performance
EVERY 6:00 x 5 SETS
400m Run
20 Box Step Overs (24/20)
20 Sit-Ups
9 Strict Knees to Elbow*
-Rest w/ Time Remaining-
RPE 8
Fitness
EVERY 6:00 x 5 SETS
300m Run
15 Box Step Overs (20)
15 Sit-Ups
6 Strict Knees to Elbow
-Rest w/ Time Remaining-
RPE 8
Hero
The Kabul Thirteen
20 Deadlifts (35/25)
23 Hang Power Cleans (35/25)
31 Front Squats (35/25)
23 Push Presses (35/25)
22 Box Jump Overs (24/20 in)
20 Sit-Ups
20 Reverse Lunges
20 Pull-Ups
23 KB Goblet Squats (24/16)
25 American KB Swings (24/16)
22 Power Snatches (35/25)
20 Overhead Squats (35/25)
22 Thrusters (35/25)
**Perform 13 Burpees after each movement.
Time Cap 40:00
Friday
Strength
8-6-4-6-4-2*
Power Cleans
*Start Moderate and build to Heavy. The second wave should be heavier than the first.
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle
Workout
Performance
EMOM x 12 MINUTES*
1 Deadlift
+
2 Power Cleans
+
3 Front Squats
*MINUTES 1-4: (85/60)
MINUTES 5-8: (92.5/65)
MINUTES 9-12: (100/70)
RPE 9
Fitness
EMOM x 12 MINUTES*
1 Deadlift
+
2 Power Cleans
+
3 Front Squats
*MINUTES 1-4: (60/42.5)
MINUTES 5-8: (70/47.5)
MINUTES 9-12: (75/52.5)
RPE 9
Weightlifting
Part 1.
Every 2:00 x 6
2 x Squat Clean
Start @ 70% 1RM C&J and build to max 85%
Part 2.
Every 2:30 x 5
Push Jerk for load:
3 reps @ 65%
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 80%
Part 3.
Clean Grip Lift Off
1 x 5 @ 83%
1 x 5 @ 88%
1 x 4 @ 93%
1 x 3 @ 98%
% Based Off 1RM C&J
Saturday
Endurance
CANINE REX
7 ROUNDS FOR TIME
500m Run
14 Air Squats
14 Lunges
14 Sit Ups
14 Squat Jumps
Buy Out:
25 Burpees
1600m Run
Partner Workout
IN TEAMS OF 3...
AMRAP 35
Partner 1: 200m Run
Partners 2&3:
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.
On a 10min clock
4 Sets
3 x Snatch Grip Push Press
Start @ 50% 1RM Snatch and build to 75%
Part 2.
Every 3:00 x 5
Snatch for load:
3 reps @ 78%
3 reps @ 80%
2 reps @ 83%
2 reps @ 85%
2 reps @ 87%
Part 3.
Back Pause Squat for load:
4 reps @ 70%
3 reps @ 73%
2 reps @ 75%
2 reps @ 78%
2 reps @ 80%
1 Second active pause in the bottom
% of 1RM Back Squat
HIIT60
2 SETS
ON A 10:00 CLOCK...
60 Box Step-Ups
50 Double Unders
40 DB Goblet Squats
30 Single DB Push Press
20 Alt DB Up-Downs
Max Cal Cardio Choice in Remaining Time
-Rest 2:00 b/t sets-
Score is total reps each round - 200 reps per round + cals