Monday 17th July - Sunday 23rd July

Monday

Strength

Performance

Overhead Squats 4x4

RPE 6


Fitness

Front Squats 4x4

RPE 6


Workout

Performance
3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (32/24)
30 Russian KB Swings
15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.

RPE 7
Time Cap 16:00


Fitness

3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (24/16)
30 Russian KB Swings
15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.

RPE 7
Time Cap 16:00

Tuesday

Strength

Part 1

Performance

Hang Squat Snatch 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)


Fitness

Hang Power Snatch 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)



Part 2

Below the Knee Pulls 3x5 (80%)



Workout

Fire & Ice

FOR TIME
18-15-12-9
Hang Power Snatch (42.5/30)

*Complete 75 Double Unders after each set.

RPE 9
Time Cap 12:00



Fitness

FOR TIME
18-15-12-9
Hang Power Snatch (30/20)*

*Complete 100 Single Unders after each set.

RPE 9
Time Cap 12:00

Wednesday

Strength

Push Jerk 5x3 @70%



Partner Workout
IN TEAMS OF 2...

AMRAP x 21 MINUTES*
15 Box Jumps (24/20)
10 Burpees
5/5 Single DB Shoulder to Overhead (Athlete Choice)
100m Run (Together)

RPE 7




Weightlifting

Part 1.
3 SETS
3 Muscle Snatch
@ Building - Light to Light/Mod

Part 2.
6 SETS
1 Power Snatch + 1 Low Power Snatch + 1 (Squat) Snatch
@50-70% of 1RM Snatch

Part 3.
3 SETS
3 Snatch High Pull
@ 75-85% 1RM Snatch

Thursday

Skill

Performance

EMOM x 5 MINUTES
1 Ring Muscle-Ups
+
1-3 Ring Dips

RPE 5




Fitness

EMOM x 5 MINUTES*
1 Strict Pull-Up
+
2 Kipping Pull-Ups

RPE 5





Workout

Performance

EVERY 4:00 x 4 SETS
20/15 Cal Bike
15 Toes to Bar
10 Front Rack Alt. Lunges (60/42.5)
Max Ring Muscle-Ups in Time Remaining...

-Rest 1:30 b/t Sets-

RPE 8


Fitness

EVERY 4:00 x 4 SETS
15/12 Cal Bike
15 V-Ups
10 Front Rack Alt. Lunges (42.5/30)
Max Up-Down Pull-Ups in Time Remaining...

-Rest 1:30 b/t Sets-

RPE 8
Time Cap 21:00





Hero

DRK

5 Rounds for Time

6 Bar Muscle-Ups
23 Russian Kettlebell Swings (32/24)
19 Toes-to-Bars
44 Double-Unders
25 meter Kettlebell Lunges (70/53 lb)

Friday

Strength

Part 1.

Performance

Hang Squat Clean 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)

Fitness

Hang Power Clean -- 1x5 (60%)/ 1x3 (65%)/ 3x2 (70%)

Part 2.

Below the Knee Pulls 3x5 (80%)






Workout

Performance

FOR TIME
30 Hang Squat Cleans (Athlete Choice)*

*Weight Options:
(92.5/65)
(85/60)
(75/52.5)

RPE 9
Time Cap 10:00





Fitness

FOR TIME
30 Hang Squat Cleans (Athlete Choice)*

*Weight Options:
(70/47.5)
(60/42.5)
(52.5/35)

**Option for receiving in 'Deeper' Power position if the full squat is not available.

RPE 9
Time Cap 10:00






Weightlifting

Part 1.
4 SETS
3 Push Press
@ Empty Bar thru light load (50-60%) 1RM C&J

Part 2.
4 SETS
2 Push Jerk + 2 Split Jerk
@ 60-70% of 1RM C&J

Part 3.
4 SETS
3 Split Jerk
@ 70-75% 1RM C&J

Saturday

Endurance

FOR TIME

4 ROUNDS
15 Wall Balls (20/14)
10 Push Ups
.31/.25 Air Bike

400m Run

3 ROUNDS

400m Run

2 ROUNDS

400m Run

1 ROUND

400m Run

RPE 8
Time Cap 40:00







Partner Workout

IN TEAMS OF TWO*
2000/1750m Row
200 Synchro Sit-Ups
64 Strict Pull Ups

-Max Meter Row w/ Time Remaining-

*Partition Reps and Movements in any order to complete work.
P1 works while P2 rests.
Partners must complete Sit-Ups Reps (regardless of how they are broken up) together.

RPE 8

Sunday

Weightlifting

Part 1.
6 SETS
3 (Squat) Clean
@ 50%-60%-70%-75%-70%-60% 1RM C&J

Part 2.
4 SETS
4 Clean High Pull
@ 60% 1RM C&J

into
4 SETS
4 Clean Pull
@ 70% 1RM C&J


HIIT60
EMOM x 25 MINUTES
MIN 1 - :50 Cardio Choice
MIN 2 - :50 DB Goblet Lateral Alt. Box Step-Overs (24/20)|(Athlete Choice, Moderate)
MIN 3 - :50 Dips*
MIN 4 - :50 DB Pull-Over**
MIN 5 - :50 Static Hold***

RPE 5














Monday 10th July - Sunday 16th July

Monday

Strength

Push Jerk

5x5 @60%


Workout

Performance

AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (85/60)
8 Ring Dips

(Score is Rounds + Reps)

RPE 8


Fitness

AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (60/42.5)
8 Hand Release Push-Ups

(Score is Rounds + Reps)

RPE 8

Tuesday

Strength

Part 1.
Performance

High Hang Squat Clean

1x5 (50%)
1x3 (55%)
3x2 (60%)



Fitness

High Hang Power Clean

1x5 (50%)
1x3 (55%)
3x2 (60%)



Part 2.
All

Above The Knee Pulls
3x5 (70%)



Workout

Performance

Thigh Of The Tiger
15 ROUNDS FOR TIME
2 Hang Squat Clean (70/47.5)
6 Box Jump Overs (24/20)

(Score is Time)

Time Cap 12:00



Fitness

15 ROUNDS FOR TIME
3 Hang Power Clean (52.5/35)
6 Box Jump Overs (20)

(Score is Time)

Time Cap 12:00


Wednesday

Strength

Performance

EMOM x 8 MINUTES
Chest to Bars*

*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3




Fitness

EMOM x 8 MINUTES
Pull-Ups*

*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3




Partner Workout

IN TEAMS OF 2...

AMRAP x 24 MINUTES*
20-40-60-an so on...
Wall Balls (20/14)
Sumo Deadlift High Pull (35/25)
Box Jump (20)
Push Press
Cal Row**

*P1 works while P2 rests. Split reps as needed.
**Alt. Cals 15-30-50.




Weightlifting

Part 1.
4 SETS
2 Hang Power Clean + 2 Hang (Squat) Clean + 2 (Squat) Clean
@ building to 80% of 1RM Clean

Part 2.
2A. 4 SETS
2 (Squat) Clean
@85-90% of 1RM C&J

2B. 2 SETS
1 (Squat) Clean
@95%

Part 3.
3 SETS
2 Back Squat
@75% of 1RM Back Squat

Thursday

Strength
Front Squats or High-Bar Back Squat

4x6


Workout

Performance

4 SETS
10-8-6
Front Rack Alt. Lunges (115/75)
50-40-30
Double Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)





Fitness

4 SETS
9-7-5
Front Rack Alt. Lunges (75/55)
60-50-40
Single Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (35/25)



Hero
Frantasy Land
2014 CrossFit Games WoD

For Time
21-15-9 reps of:
Thrusters (42.5/30)
Pull-Ups

15-12-9 reps of:
Thrusters (52.5/37.5)
Chest-to-Bar Pull-Ups

12-9-6 reps of:
Thrusters (60/42.5)
Bar Muscle-Ups

Check out Rich Froning & James Hobart…

https://www.youtube.com/watch?v=o9EnNatOAdw

Friday

Strength

Part 1.

Performance

High Hang Squat Snatch
1x5 (50%)
1x3 (55%)
3x2 (60%)




Fitness
High Hang Power Snatch
1x5 (50%)
1x3 (55%)
3x2 (60%)

Part 2.
Above the Knee Pulls 3x5 (70%)




Workout

Performance
AMRAP x 12 MINUTES
15/12 Cal Bike
6 Renegade Row + Power Clean (22.5/15)*

*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.

(Score is Rounds + Reps)

RPE 7

Fitness

AMRAP x 12 MINUTES
12/10 Cal Bike
6 Renegade Row + Power Clean (15/10)*

*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.

(Score is Rounds + Reps)

RPE 7



Weightlifitng

Part 1.
1A. 2 SETS
6 Muscle Snatch + 6 Snatch Balance
@PVC--> Empty BB --> Light Load

1B. 4 SETS
2 Hang Power Snatch + 2 Hang (Squat) Snatch + 2 (Squat) Snatch
@ last set of 1A building to 85% of 1RM Snatch

Part 2.
2A. 4 SETS
2 (Squat) Snatch
@85-90% of 1RM Snatch

2B. 2 SETS
1 (Squat) Snatch
@95%

Part 3.
3 SETS
2 Snatch Pull
@85-90% of 1RM Snatch

Saturday

Endurance

For time:

30 Clean and jerk (60/42.5)
1 Mile Run
50 Pull Ups
1 Mile Run
100 Burpees

Time Cap 40:00



Partner Workout

Performance

PARTNER HOLLEYMAN
IN TEAMS OF 2... 


60 ROUNDS FOR TIME* 

5 Wall Balls (20/14)
3 Handstand Push-Ups 

1 Power Clean (100/70)



*P1 starts a full round while P2 rests.
Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).



(Score is Time)



Time Cap 45:00




Fitness

PARTNER HOLLEYMAN
IN TEAMS OF 2... 


60 ROUNDS FOR TIME* 

5 Wall Balls (14/10)
3 Pike Push Ups 

1 Power Clean (70/47.5)



*P1 starts a full round while P2 rests.
Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).



(Score is Time)



Time Cap 45:00

Sunday

Weightlifting

Part 1.
4 SETS
2 Push Press + 2 Split Jerk
@50-60-70-75% of 1RM C&J

Part 2.
5 SETS
2 Split Jerk
@80-95% 1RM C&J

Part 3.
3 SETS
3/3 Split Squat
@Moderate


HIIT60
AMRAP x 30 MINUTES
40/30 Cal Cardio Choice
30 Sit-Ups
20 Alt. DB Curls (Athlete Choice, Mod)*
20/15 Cal Cardio Choice
15 Sit-Ups
15 DB Floor Press

*Any variety for 20 DB reps (10 each arm) or 10-15 single object curls (ez bar, barbell, etc.)

RPE 5



















Monday 3rd July - Sunday 9th July

Monday

Strength

Performance & Fitness

Build to a 1rm Clean & Jerk


Workout

Performance & Fitness

Grace
30 Clean & Jerks*

*Power Clean is accepted

Performance 60/42.5
Fitness 42.5/30

RPE 9

Tuesday

Strength

Performance

Overhead Squats 4x6

RPE 5


Fitness

Front Squat 4x6

RPE 5



Workout

Performance

AMRAP x 15 MINUTES
100m KB Suitcase Carry (24/16)*
15 Russian KB Swings
20 Back Rack Alt. Lunges (52.5/35)

*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

RPE 7



Fitness

AMRAP x 15 MINUTES
100m KB Suitcase Carry (16/12)*
15 Russian KB Swings
20 Back Rack Alt. Lunges (35/25)

*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

RPE 7

Wednesday


Strength

Performance

EMOM 10
3-5 Strict Pull Ups

Fitness

EMOM 10
2-3 Banded Strict Pull-Ups




Partner Workout

AMRAP x 21 MINUTES*
40/35 Cal Bike
100 Double Unders
20 Up-Down Pull-Ups

*Split work as needed. P1 works while P2 rests.

RPE 8




Weightlifting

Part 1.
4 SETS
3 Cluster
@ Building to a heavy but manageable set

Part 2.
4 SETS
1 Front Squat + 2 Split Jerks
@85-90% of 1RM C&J

Part 3.
5 SETS
3 Back Squat
@ 75% - 80% - 85% - 90% - 95%

Thursday

Workout

Performance

Part 1.
2 ROUNDS FOR TIME
10 Deadlifts (100/70)
20 DB Goblet Alt. Box Step-Ups (22.5/15)|(24"/20")
30 Alt. DB Hang Power Cleans
40 Sit-Ups

RPE 7

2 mins rest

Part 2.
AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups

RPE 7



Fitness

Part 1.
2 ROUNDS FOR TIME
10 Deadlifts (70/47.5)
20 DB Goblet Alt. Box Step-Ups (15/10)|(20)
30 Alt. DB Hang Power Cleans
40 Sit-Ups

RPE 7

2 mins rest

Part 2.
AMRAP x 6 MINUTES
4 Deadlifts
6 DB Goblet Alt. Box Step-Ups
8 Alt. DB Hang Power Cleans
10 Sit-Ups

RPE 7





Hero

Performance

“Small”
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run





Fitness

3 ROUNDS FOR TIME
800/600m Row
35 Burpees
35 Box Jumps (20)
600m Run

Friday

Strength

Performance & Fitness

Build to a 1rm Snatch


Workout

Performance

Isabel

30 Snatches* 60/42.5

*Power Snatches accepted

RPE 8
Time Cap 8:00

Or

Randy

75 Power Snatches 35/25

RPE 8

Time Cap 8:00



Fitness

Isabel

30 Snatches* 42.5/30

*Power Snatches accepted

RPE 8
Time Cap 8:00

Or

Randy

75 Power Snatches 25/20

RPE 8

Time Cap 8:00



Weightlifting

Part 1.
6 SETS
1 Power Clean + 1 Lo-Hang Power Clean
@75-80% 1RM C&J

Part 2.
4 SETS
3 (Squat) Cleans
@80-85%

Part 3.
4 SETS
3 Clean Pull
@105-110% 1RM C&J

Part 4.
Accessory Finisher

3- 4 SETS
8 Weighted Glute Bridge Ups
16 SDHP
20 Weighted Russian Twists

Saturday

Endurance

Performance & Fitness

For Time
1,500 meter Run
100 Wall Ball Shots (20/14)
80 Alternating Lunges
60 Burpees
40 Sit-Ups
20 Push-Ups
1,500 meter Run

Time Cap 40:00




Partner Workout

Performance

IN TEAMS OF 2...

AMRAP x 36 MINUTES*

500/400m Row
200m Run
50 Sumo Deadlift High Pulls (35/25)

500/400m Row
200m Run
50 Back Rack Lunges

500/400m Row
200m Run
50 Russian KB Swings (32/24)

500/400m Row
200m Run
50 Up-Downs

*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.



Fitness

IN TEAMS OF 2...

AMRAP x 36 MINUTES*
500/400m Row
200m Run
50 Sumo Deadlift High Pulls (30/20)

500/400m Row
200m Run
50 Back Rack Lunges

500/400m Row
200m Run
50 Russian KB Swings (24/16)

500/400m Row
200m Run
50 Up-Downs

*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.

Sunday

Weightlifting

Part 1.
4 SETS
2 Snatch Balance + 2 OHS
@ Empty Bar - Building

Part 2.
4 SETS
3 (Squat) Snatch + 1 OHS
@70-75-80-85% of 1RM Snatch

Part 3.
4 SETS
4 Snatch Pull
@100-105-110-110/115%


HIIIT 60
EMOM x 30 MINUTES
MIN 1 - :45 Cardio Choice 1
MIN 2 - 1 Barbell Complex*
MIN 3 - :45 V-Ups
MIN 4 - :45 Cardio Choice 2
MIN 5 - :45 DB RDL + Bent Over Row (Athlete Choice, Moderate)**
MIN 6 - :45 Plank Hold***


RPE 6

Monday 26th June - Sunday 2nd July

Monday

Strength

Performance & Fitness

EVERY 1:30 x 8 SETS*
1 Clean Deadlift
+
1 Pausing Power Clean**
+
1 Hang Power Clean

*Start Moderate and build to Mod-Heavy.
**Pause for :01 below the knee before completing the movement.

RPE 7


Workout

Performance
2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (70/47.5)
50 Double Unders
5 Hang Power Cleans
25 Box Jumps (20)

-Rest 2:00 b/t Sets-

*Reset at beginning of AMRAP each new set.

RPE 8


Fitness

2 SETS*
AMRAP x 8 MINUTES
5 Power Cleans (52.5/35)
75 Single Unders
5 Hang Power Cleans
20 Box Jumps (20)

-Rest 2:00 b/t Sets-

*Reset at beginning of AMRAP each new set.

RPE 8

Tuesday

Workout

Performance & Fitness

ON A 4:00 RUNNING CLOCK...
100m Run
25 Sit-Ups
25 Overhead Squats (42.5/30)

-Rest w/ Time Remaining-

ON A 6:00 RUNNING CLOCK...
300m Run
35 Sit-Ups
20 Overhead Squats (52.5/35)

-Rest w/ Time Remaining-

ON A 8:00 RUNNING CLOCK...
600m Run
45 Sit-Ups
15 Overhead Squats (60/42.5)

RPE 7
(Score is Total Time)*

*Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.

Wednesday

Partner Workout

Performance & Fitness

I’ll Be There For You
PARTNER WORKOUT

BUY IN: 3k Row*

20 ROUNDS - YGIG
5 Clean & Jerks (60/40)
10 Box Jumps (24/20)

BUY OUT: 300 Air Squats*

*Split row and squats any way you like.
You Go I Go - Alt. Full Rounds (10 each)




Post WOD Strength

Bench Press 8-6-4
15-20 Bicep Curls after each set




Weightlifting

Part 1.
3 SETS
4 x Snatch Thruster
@ Build from extended warm up to a moderate loading

Part 2.
6 SETS
1 x Power Snatch + 2 (Squat) Snatch
@ 75-85% 1RM

Part 3.
4 SETS
8 x Sotts Press
@ a challenging moderate load

Thursday

Workout

Performance & Fitness

3 SETS
1:30 Cardio Choice
8/8 DBL DB Single Leg RDL
25 Banded Lat Push-Downs
1:30 Cardio Choice
12/12 Single Arm Supported DB Row (Athlete Choice, Heavy)
25 Banded Hammer Curls

-1:00 Walking Rest b/t Sets-

RPE 5
TIME CAP 32:00




Hero

McDonald & Galagher

2 Rounds for Time

200 meter Run
16 Kettlebell Swings (24/16)
16 Pull-Ups
16 Front Squats (50/30)

200 meter Run
14 Kettlebell Swings
14 Pull-Ups
14 Front Squats

200 meter Run
12 Kettlebell Swings
12 Pull-Ups
12 Front Squats

Friday

Strength

Performance & Fitness

Thruster - Build to a moderate 3 reps



Workout

Performance

3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (42.5/30)**
15 Up-Down Over Bar

RPE 10
(Score is Time)
TIME CAP 12:00



Fitness

3 ROUNDS FOR TIME
250/200m Row
21 Thrusters (30/20)**
15 Up-Down Over Bar

RPE 10
(Score is Time)
TIME CAP 12:00


Weightlifting

Part 1.
3 SETS
2 Push Press + 2 Split Jerk
@50-60-70% 1RM C&J


Part 2.
Every 2:30 x 10
1 Front Squat + 2 Split Jerk
@Building from 70% to 85% of 1RM C&J

Part 3.
3 SETS
3 x Front Squat
@Build to a heavy 3 reps and hold for 3 working sets

Saturday

Endurance

8 SETS
ON A 3:00 RUNNING CLOCK...
30/24 Cal Row
Max Reps in the Remaining Time...

ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :45 b/t Sets-



Partner Workout

PARTNER FILTHY 50

IN TEAMS OF 2...

2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (24/16)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (20/15)
50 Plate Good Mornings (20/15)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

*P1 works while P2 Rests. Split work as needed.
**Plate Good Mornings, Empty Barbell Good Mornings, are acceptable.

Sunday

Sunday Skillz
Pull Ups & Chest To Bar

Weightlifting

Part 1.
3 SETS
3 x TnG (Squat) Clean
@55-65-75% 1RM C&J

Part 2.
3 SETS
3 x (Squat) Clean
@80-85%

4 SETS
2 x (Squat) Clean
@90-95%

Part 3.
4 SETS
3 x Clean Pull
@ building 105-115% of 1RM C&J

HIIT60

Performance & Fitness
IN TEAMS OF TWO...

AMRAP x 24 MINUTES*
60/50 Cal Bike
30 Synchro V-Ups or Tuck-Ups
60 Russian KB Swings (Athlete Choice)
30 Synchronized KB Goblet Alt. Lunges

*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.

RPE 7


Finisher

3 SETS
7 Bottom to Half KB Curls
7 Top to Half KB Curls
7 Full KB Curls

-Rest As Needed b/t Sets-

RPE 5







Monday 19th June - Sunday 25th June

Monday

Performance

8 ROUNDS FOR TIME
20/15 Cal Row
20 Sit-Ups*
10 Alt. Back Rack Lunges (60/42.5)
5 Toes To Bar

*Weighted Optional.

RPE 7


Fitness

8 ROUNDS FOR TIME
15/12 Cal Row
15 Sit-Ups*
10 Alt. Back Rack Lunges (42.5/30)
5 Knee to Elbow

*Weighted Optional.

RPE 7

Tuesday

Skill

Performance

EMOM x 7 MINUTES*
1 Ring Kip Swing
+
1 Hips to Rings
+
1 Ring Muscle-Up

*Option to perform rig variation for bar-based movements.

RPE 5



Fitness

EMOM x 7 MINUTES
1 Dynamic Kip Swing
+
1 Pull-Up
+
1 Pull-Up or Chest to Bar

RPE 5



Workout

Performance

AMRAP x 13 MINUTES
2 Burpee Ring Muscle-Up*
30 Double Unders**
6 Shoulder to Overhead (75/52.5)
30 Double Unders**

*Option for Burpee Bar Muscle-Ups
**Optional for Unbroken Reps of DU

RPE 8



Fitness

AMRAP x 13 MINUTES
2 Burpee Pull-Up
60 Single Unders
6 Push Press (52.5/35)
60 Single Unders

RPE 8

Wednesday

Parter Workout

Performance & Fitness

IN TEAMS OF 2...

2 SETS
AMRAP x 7 MINUTES*
4-6-8-10 and so on...
Front Squats (Athlete Choice)
Synchro Burpees

-Rest 1:00 b/t Sets-
*Reset from beginning of AMRAP.

RPE 8




Post Workout Finisher

IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK...
Max Meter Run

*P1 will complete a KB Farmer Hold (Athlete Choice) while P2 completes a distance run of their choice.

RPE 9




Post Finisher Strength

Bench Press 8-6-4

15-20 Bicep Curls after each set




Weightlifting

Part 1.
3 SETS
3 x Muscle Clean + 2 x Front Squat
@ Light building to Moderate

Part 2.
4 SETS
3 x Clean
@ 80-85% of 1RM C&J

into
2 SET
2 x Clean
@ 90% of 1RM C&J

Part 3.
3 SETS
4 x Clean Pull
@100-105% of 1RM C&J

into
1 SET
3 x Clean Pull
@110% of 1RM C&J


Thursday

Workout

Performance

EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (100/70)
100m Run
24 Wall Balls (20/14)
100m Run

-Rest w/ Time Remaining-

RPE 9





Fitness

EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (70/47.5)
100m Run
24 Wall Balls (14/10)
100m Run

-Rest w/ Time Remaining-





Hero

000 Hursty
15 Rounds For Time

100m Run
7 Front Squats (60/40)
100m Run
7 Burpee Pull Ups

Friday

Workout

Performance

1.) ON A 12:00 RUNNING CLOCK...
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups
Alt. Hang DB Snatches (22.5/15)

RPE 9
(Score is Time)

*If you finish before 12:00...that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining...12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.

-Rest 1:00 b/t Part 1 & Part 2-




2.) ON A 7:00 RUNNING CLOCK...*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.




Fitness

1.) ON A 12:00 RUNNING CLOCK...
FOR TIME*
28-22-16-10
Box Jump Overs (20)
Jumping Pull-Ups
Alt. Hang DB Snatches (15/10)

RPE 9
(Score is Time)

-Rest 1:00 b/t Part 1 & Part 2-

*If you finish before 12:00...that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining...12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.




2.) ON A 7:00 RUNNING CLOCK...*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.




Weightlifting

Part 1.
3 SETS
3 x Muscle Squat Snatch + 2 x Snatch Grip B.N. Push Press

Start light and building through working sets

Part 2.
4 SETS
1 x Hang Squat Snatch (above the knee) + 1 x Hang Squat Snatch (Below the knee)
@70-80% of 1RM Snatch

then

2 SETS
1 x Hang Squat Snatch (above the knee) + 1 x Hang Squat Snatch (Below the knee)
@85% 1RM Snatch

Part 3.
3 SETS
6 x Back Squat
@80-85% of 1RM Back Squat


Saturday

Endurance

FOR TIME*
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups

*Partition as Needed.

Option 1:
Straight Through

Or...

Option 2:
2 Rounds
150 Double Unders
1000/875m Row
800m Run
50 Sit-Ups

Or...

Option 3:
4 Rounds
75 Double Unders
500/440m Row
400m Run
25 Sit-Ups



Partner Workout

IN TEAMS OF 2...

AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.


Sunday

Weightlifting

Part 1.
EMOM 10

Odd Min: 4 x Split Jerk
@50% of 1RM C&J

Even Min: 5 x Good Morning
@50% of 1RM C&J

Part 2.

4 SETS
1 x Front Squat + 2 Split Jerk
@80-85% of 1RM C&J

into

2 SET
1 x Front Squat + 1 x Split Jerk
@90% of 1RM C&J

Part 3.
3 SETS
Max reps of BB Banded Strict Press







HIIT60
Workout

Performance

EMOM x 16 MINUTES
MIN 1&2 - 25/20 Cal Bike
MIN 3 - :45 Max Plate GTOH (20/15)
MIN 4 - :45 Plank Hold

(Score is Plate GTOH Reps)
RPE 6


Fitness

EMOM x 16 MINUTES
MIN 1&2 - 20/15 Cal Bike
MIN 3 - :45 Max Plate GTOH (15/10)
MIN 4 - :45 Plank Hold

(Score is Plate GTOH Reps)
RPE 6


Finisher

2-3 SETS - On a 10:00 Clock - For Quality
10 Straight Leg Sit-Ups
20 Alt. V-Ups
30 Alt. Russian Twists

-Rest As Needed b/t Sets-

RPE 5