Monday 21st August - Sunday 27th August

Monday

Strength

Snatch 1rm

RPE 10


Workout

Performance

Isabel

30 Snatches 60/42.5

Fitness

FOR TIME
30 Snatches (42.5/30)

RPE 9
Time Cap 8:00


or

Performance

Randy

75 Power Snatches 35/25

Fitness

FOR TIME
75 Power Snatches (25/20)

RPE 9
Time Cap 8:00


Tuesday

Workout

Performance

EVERY 5:00 x 5 SETS
60 Double Unders
20 Sit-Ups
10 Front Squats (70/47.5)
20 Sit-Ups
60 Double Unders

RPE 8



Fitness

EVERY 5:00 x 5 SETS
80 Single Unders
15 Sit-Ups
10 Front Squats (52.5/35)
15 Sit-Ups
80 Single Unders

RPE 8

Endurance

For Time

3,200m Bike
50 Hand Release Push Ups
1,600m Run
75 Ring Rows
800m Ski
100 Air Squats

Wednesday


Partner Workout

IN TEAMS OF 2...

AMRAP x 16 MINUTES*
1000/800m Row
60 Back Rack Lunges (Athlete Choice)
30 Synchro Burpees

*P1 works while P2 rests. Split work as needed except the Burpees.

RPE 6




Post Workout Strength

Bench Press 5-5-5-5

RPE 7


Weightlifting

Part 1.
Squat Snatch

Every 2mins x 7

1 x Low Power Snatch
1 x Squat Snatch

Start @ 65% build to 80% 1RM Snatch




Part 2.

Sotts Press

5 Sets
5 x Sotts Press for load

Part 3.

EMOM 12

Min 1: 5 KB Overhead Squat (R)
Min 2: 5 KB Overhead Squat (L)
Min 3: Hollow Hold
Min 4: :30s/:30s 90/90 Inverted KB Walk

Thursday

Workout

Performance

Helen

3RFT

400m Run

21 KB Swings Swings (24/16)

12 Pull Ups

RPE 7

Time Cap 15 minutes




Fitness

3 ROUNDS FOR TIME
400m Run
21 KB Swings (16/12)
12 Ring Rows

RPE 6
Time Cap 15:00





Partner Finisher

IN TEAMS OF TWO...

FOR TIME*
30 Synchro Push-Ups*
400m KB Farmer Carry(Athlete Choice)**
30 Synchro Push-Ups*

*P1 & P2 must high five at the top of each Push-Ups Rep...can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
**Athletes will both walk together but only one partner will carry the KBs. Switch as needed.



Hero

Pat Mahan

AMRAP in 45 minutes

800 meter Run
7 Pull Ups
10 Hang Clean (52.5/35)
21 Wall Balls (20/14)

Friday

Strength

Clean & Jerk 1RM

RPE 10




Workout

Performance

Grace

30 reps for time of:
• Clean & Jerk (60/42.5)

RPE 9
Time Cap 8:00




Fitness

FOR TIME
30 Clean & Jerks (42.5/30)

RPE 9
Time Cap 8:00



Weightlifting

Part 1.

Hang Clean & Jerk Complex

Every 2:00 Mins x 7

1 High Hang Squat Clean
1 Low Hang Squat Clean
1 Jerk

Begin @ 70% of Max C&J build to Max 85%

Part 2.

4 x 4 Clean Pulls
@98% 1RM C&J



Part 3.

Back Squat

5 reps @ 65% of 1RM Back Squat
4 reps @ 70%
2 x 3 reps @ 75%
2 x 3 reps @ 80%

Saturday

Endurance

2 Rounds for Time

200m Ski
30 Handstand shoulder taps
400m Run
50-ft Single arm right overhead walking lunges (22.5/15)
600m Row
70 Double unders
800m Run
70 Unbroken single unders
600m Row
50-ft Single arm left overhead walking lunges
400m Run
30 Single arm dumbbell thrusters (22.5/15)*

Time Cap 45:00


Partner Workout

In Pairs

400m Farmer’s walk (2 x 22.5/15)
80 Squats/Plank hold
70 Pull-ups/Superman hold
60 Sit-ups/Wall sit hold
50 Burpees/Static hang
40 Ground-to-overhead (95/63)/Handstand hold
30 Deadlifts (225/153)/Hollow hold
200m Farmer’s walk (2 x 22.5/15)

Time Cap 40:00

Sunday

Weightlifting

Part 1.
Every 2:30 x 7

1 Snatch High Pull
1 Low Hang Squat Snatch
1 Mid Hang Squat Snatch

Begin @ 70% 1RM Snatch & Build to Max 85%


Part 2.

5 Sets

3 Snatch Grip B.N.Push Press
2 Overhead Squats

@ 65-70% of 1RM Snatch


HIIT60

ON A 15:00 RUNNING CLOCK...
Practice Handstand Hold/ Walking*

*Focus on maintaining a Hollow Position when inverted or shifting weight back and forth.



EMOM x 20 MINUTES

MIN 1 - 15/12 Cal Bike
MIN 2 - :30 Shoot Thrus*
MIN 3 - 12-15 Box Step-Overs (24/20)
MIN 4 - :30 Handstand Hold**

RPE 6

















Monday 14th August - Sunday 20th August

Monday

Strength

EMOM x 6 MINUTES*
1 Hang Power Snatch
+
1 Squat Snatch**

*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Snatch.

RPE 6


Workout

Performance

AMRAP x 15 MINUTES*
10/8 Cal Bike
2 Hang Squat Snatch (60/42.5)

*Add 1 Hang Squat Snatches after each full round. Ex: R1 = 2, R2 = 3, R3 = 4, and so on.

RPE 8


Fitness

AMRAP x 15 MINUTES
10/8 Cal Bike
4 Hang Power Snatch (42.5/30)

*Add 1 Hang Power Snatches after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.

RPE 8



Tuesday

Skill

EMOM x 5 MINUTES
5-7 Strict Ring Dips
or...
5-7 Box Dips

RPE 5



Workout

3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (22.5/15)
9 Ring Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

RPE 7



Fitness

3 SETS
AMRAP x 6 MINUTES
150m Run
12 DBL DB Front Rack Alt. Lunges (15/10)
9 Box Dips

-Rest 1:30 b/t Sets-

*Reset at beginning of AMRAP.

RPE 7



Endurance

"ROW RUN ROW"

1000m Row
1000m Run
800m Row
800m Run
600m Row
600m Run
400m Row
400m Run
200m Row
200m Run




Wednesday

Strength

EMOM x 6 MINUTES*
1 Hang Power Clean
+
1 Squat Clean**

*Start Light and build to Moderate. This is a Deload Week.
**Option for Power Clean

RPE 6




Partner Workout

"SUPERSONIC"

In Pairs - Follow the Leader Style

AMRAP x 18 MINUTES
1 Power Clean (90/65) (65/45)
2 Box Jump Overs (24"/20") (20")
3 Chest to Bar (Pull-Ups)*

Option for Jumping C2B or Jumping Pull Ups

RPE 9




Weightlifting

Part 1.
Clean & Press Complex

Every 1:30 x 5

1 Power Clean
2 Push Press
Start @ 55% build to Max 70% of 1RM C&J

-rest 3 minutes-

Every 2:00 x 5

2 Squat Cleans
1 Jerk
Begin @ the Last Weight From
Part 1 build to Max 80%




Part 2.

Romanian Deadlift for load:
#1: 6 reps @ 80%
#2: 5 reps @ 85%
#3: 4 reps @ 90%
#4: 4 reps @ 90%

% of 1RM C&J




Part 3.
4 Sets

5 Hang Clean High Pull
@73% 1RM C&J


Thursday

Strength

EMOM x 6 MINUTES*
1 Push Jerk
+
1 Split Jerk

*Start Light and build to Moderate. This is a Deload Week.

RPE 6





Workout

Performance

EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed...

MIN 1 - 2 Wall Walks + 8 Push Press (42.5/30)
MIN 2 - Max Wall Balls (20/14)
MIN 3 - Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

RPE 8
Time Cap 21:00





Fitness

EMOM UNTIL COMPLETION*
Rotate the below movements until 125 Wall Balls have been completed...

MIN 1 - 2 Half Wall Walks + 8 Push Press (30/20)
MIN 2 - Max Wall Balls (14/10)
MIN 3 - Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

RPE 8
Time Cap 21:00





Hero

Blake

Four rounds for time of:

• 100 ft Walking lunge with (20/15) plate held overhead
• 30 Box jumps (24"/20")
• 20 Wallball shots (20/14)
• 10 Handstand push-ups

Friday

Workout

Performance

EVERY 5:00 x 4 SETS
50 Double Unders
50/40 Cal Row
50 Double Unders

-Rest w/ Time Remaining-

RPE 7






Fitness

EVERY 5:00 x 4 SETS
80 Single Unders*
40/30 Cal Row
80 Single Unders*

-Rest w/ Time Remaining-

*Option for :45 Double Under Practice.

RPE 7



Finisher

3 SETS
10 Rower Glute Bridge-Ups
10 Rower Pike-Ups
10 Calf Raise + Tib Raise

-Rest As Needed b/t Sets-

RPE 5
Time Cap 12:00




Weightlifting

Part 1.

Pausing Snatch

Every 2:00 x 7 Sets

2 x Pause Snatch (pause :03s - above the knee )

Begin @ 65% of 1RM Snatch & build to 83%




Part 2.

Snatch Grip Complex

6 Sets

2 Drop Snatches
2 Overhead Squats
@ 65% of Max Snatch






Saturday

Enduraance

For Time

800m Run

5 Rounds
10 Power Snatches (42.5/30)
10 Bar Facing Burpees

800m Run

5 Rounds
10 Toes To Bar
10 Bar Facing Burpees

800m Run

Time Cap 40:00






Partner Workout

IN TEAMS OF 2...

AMRAP x 28 MINUTES*
50 Hand Release Push-Ups
50 DB Farmer Alt. Box Step-Ups (Athlete Choice)
50 Synchro Burpees**
50 Toes to Bar
50 Box Jumps (24/20)

RPE 8

Sunday

Weightlifting

Part 1.
Pausing Push Press

Push Press w/ :01s Pause in dip

1 x 4 @ 63%
2 x 4 @ 65%
2 x 3 @ 68%

% Based Off 1RM C&J






Part 2.
Clean & Jerk Complex
Every 2:30 x 6

1 x Clean Lift Off
1 x Power Clean
1 x Jerk

Start @ 65% build to 80% 1RM C&J



Part 3.
Front Pause* Squat for load:

#1: 4 reps @ 65%
#2: 4 reps @ 68%
#3: 4 reps @ 70%
#4: 3 reps @ 73%
#5: 3 reps @ 75%

*:02s active pause in the bottom


HIIT60

3 SETS FOR QUALITY
2:00 Cardio Choice
100 Single Unders
25 Russian KB Swings (Athlete Choice, Light-Mod)
20 Alt. Cossack Squats
7/7 Single Arm Half Kneeling KB Arnold Press
1:00 Static Hold*

-1:00 Walking Rest b/t Sets-

RPE 5
Time Cap 26:00






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-














Monday 31st July - Sunday 6th August

Monday

Strength

Performance

Overhead Squats 3x5
RPE 5


Fitness

Front Squats 3x5
RPE 5


Workout

Performance

FOR TIME
Cardio Choice*

*Cardio Choice Options:
250/225 Cal Row
200/175 Cal Bike
200/175 Cal Ski

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

RPE 7
Time Cap 21:00


Fitness

FOR TIME
Cardio Choice*

*Cardio Choice Options:
200/175 Cal Row
150/125 Cal Bike
150/125 Cal Ski

**Every 3:00 not including 0:00, complete 8 Push-Ups + 12 Sit-Ups.

RPE 7
Time Cap 21:00

Tuesday

Strength

Part 1.
Performance

Squat Snatch 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)

Fitness

Power Snatch 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)

Part 2.
Snatch Pulls 3x2 (100%)



Workout

Performance
AMRAP x 7 MINUTES
3 Hang Power Snatch (35/25)
7 Overhead Squats
21 Double Unders*

RPE 9



Fitness

AMRAP x 7 MINUTES
3 Hang Power Snatch (30/20)
7 Back Squats
40 Single Unders

RPE 9



Endurance (18:30)

"CHOREOGRAPHY"

4 ROUNDS FOR REPS

3mins Echo Bike Cals
2mins 25m Shuttle Runs
1min DB "Macho Man"*
1min Rest

*1 Rounds of Macho Man:
3 DB Power Cleans (22.5/15)
3 DB Front Squats
3 DB Push Jerks

Wednesday

Partner Workout

IN TEAMS OF 2...

AMRAP x 24 MINUTES
40/30 Cal Bike
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (Athlete Choice)
100m DB Suitcase Carry

RPE 5




Weightlifting

Part 1.
E3Mo3M x 6 Rounds
1 Above the Knee Hang Power Clean
1 Below the Knee Hang Power Clean
1 Jerk
Begin @ 60% of 1RM C&J & Increase to Max 75%

Part 2.
4 Sets
4 x Clean Pull
@93% of 1RM C&J

Part 3.
4 Sets

Back Squat:
#1: 8 reps @ 65%
#2: 8 reps @ 65%
#3: 6 reps @ 68%
#4: 6 reps @ 70%

Based on 1RM Back Squat

Thursday

Strength

3x2 (80-90%) Split Jerk



Workout

Performance

AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (85/60)
200m Run
10 Shoulder To Overhead (70/47.5)
400m Run
15 Shoulder To Overhead (60/42.5)
600m Run
20 Shoulder To Overhead (42.5/30)
800m Run
25 Shoulder to Overhead (30/20)

*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (30/20).

RPE 8



Fitness

AMRAP x 16 MINUTES*
100m Run
5 Shoulder to Overhead (60/42.5)
200m Run
10 Shoulder To Overhead (52.5/35)
400m Run
15 Shoulder To Overhead (42.5/30)
600m Run
20 Shoulder To Overhead (35/25)
800m Run
25 Shoulder to Overhead (20/15)

*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (20/15).

RPE 8





Hero

Morrison

50-40-30-20 and 10 rep rounds for time of:

• Wall ball (20/14)
• Box jump (24"/20")
• Kettlebell swings (24/16)

Time Cap 30:00

Friday

Strength

Part 1.

Performance
Squat Clean 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)

Fitness
Power Clean 1x2 (80%)/ 1x2 (85%)/ 3x1 (90%)

Part 2.
Clean Pulls 3x2 (100%)




Workout

Sudden Impact

FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (42.5/30)
30 Toes to Bar

RPE 9


Fitness

Sudden Impact

FOR TIME
30 Toes to 'Something'*
60 Hang Power Cleans (42.5/30)
30 Toes to 'Something'

*Goal of this movement is to kick the feet to a height that the athlete can maintain strong mechanics.

RPE 9



Weightlifting

Part 1.
Snatch Complex

Every 2:30 Mins x 6
1 Snatch High Pull
1 Full Snatch
1 Overhead Squat
Begin @ 60% of 1RM Snatch & Increase to Max 75%

Part 2.
Snatch Grip Lift Offs

4 Sets
1 x 5 Reps @ 80%
1 x 5 Reps @ 85%
2 x 4 Reps @ 90%
% Of 1RM Snatch

Part 3.
Drop Snatch

4 Sets
2 x 5 Reps @ 55%
2 x 4 Reps @ 60%
% Based Off 1RM Snatch

Saturday

Endurance

FOR TIME


800m Run 

50 Alt. DB Snatch (22.5/15) (15/10)

25 Strict Ring Dips

7 Wall Walks

600m Run

40 Alt. DB Snatch

20 Strict Ring Dips

5 Wall Walks

400m Run 

30 Alt. DB Snatch

15 Strict Ring Dips

3 Wall Walks



Partner Workout

Performance

IN PAIRS (YGIG)
AMRAP 20

6 HSPU
10 Pistols
15/10 Bike Cals

*P1 completes 6 HSPU while P2 Rests. Then P2 completes 6 HSPU while P1 rests. And so on*

Fitness

IN PAIRS (YGIG)
AMRAP 20

6 Seated DBL DB Strict Press (15/10)
10 Single DB Front Rack Reverse Lunge (15/10)
10/7 Bike Cals

*P1 completes 6 HSPU while P2 Rests. Then P2 completes 6 HSPU while P1 rests. And so on*

Finisher

6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Overhead Tricep Extensions

*1 SET = MOVT + MOVT 2.


Sunday

Weightlifting

Part 1.
Squat Clean

E2Mo2M x 6
2 x Squat Clean
Begin @ 65% of 1RM C&J
Increase to Max 78%

Part 2.
Low Hang Clean High Pull

4 Sets
3 x Below the Knee Clean High Pull
@90-95% 1RM C&J

Part 3.
Every 2:30 x 5 Sets
Push Jerk:
#1: 5 reps @ 60%
#2: 5 reps @ 60%
#3: 4 reps @ 63%
#4: 3 reps @ 65%
#5: 3 reps @ 65%

% of 1RM C&J

HIIT60


Part 1.
EVERY 3:00 x 4 SETS

12 DB Front Rack Reverse Lunges
 (Athlete's Choice)
8 DB Front Squats

Max Wall Sit in Remaining Time



(Score is Weight)

Rest 3 Mins b/w Part 1 & 2

Part 2.
4 SETS FOR MAX REPS


1:00 DB Thrusters

1:00 Cardio Choice

1:00 Weighted Glute Bridge



-Rest 1:00 b/t Sets-


Finisher
2 SETS
10 Leg Lifts
20 Sit-Ups
30 Alt. Plank Hip Taps
40 Alt. Hollow Body Flutter Kicks
30 Alt. Plank Hip Taps
20 Sit-Ups
10 Leg Lifts

-Rest As Needed b/t Sets-







Monday 24th July - Sunday 30th July

Monday

Strength

Part 1.

Performance

Squat Clean 1x3 (70%) 1x2 (75%) 3x2 (80%)

Fitness

Power Clean 1x3 (70%) 1x2 (75%) 3x2 (80%)

Part 2.

Clean Pulls 3x3 (90%)


Workout

Performance

Spin Cycle

3 SETS
3 Reps of Barbell Complex (75/52.5)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders

-Rest 2:00 b/t Sets-

*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean

Time Cap 16:00
RPE 7


Fitness

3 SETS
3 Reps of Barbell Complex (52.5/35)*
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders

-Rest 2:00 b/t Sets-

*1 Rep of Barbell Complex:
1 Deadlift
+
2 Hang Power Clean
+
1 Front Squat

Time Cap 16:00
RPE 7

Tuesday

Strength

Split Jerk 5x3 (80%)
RPE 8



Workout

Performance

ON A 12:00 RUNNING CLOCK...
600ft Shuttle Run*
40 Pull-Ups
400ft Shuttle Run
30 Pull-Ups
200ft Shuttle Run
20 Pull-Ups
-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25' out, 25' back.
**Each 25' interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.




RPE 8



Fitness

ON A 12:00 RUNNING CLOCK...
600ft Shuttle Run*
50 Ring Rows
400ft Shuttle Run
40 Ring Rows
200ft Shuttle Run
30 Ring Rows
-Max Shuttle Runs in Time Remaining-

*All shuttle runs are 25' out, 25' back.
**Each 25' interval is considered 1 rep. The workout is scored ONLY by the reps you earn in the final run.

Wednesday

Strength

Front Squat 4x4 Moderate weight RPE 6




Partner Workout

IN TEAMS OF 2...

FOR TIME*
2 ROUNDS
400m Run
80 Back Squats (Athlete Choice, Moderate)
80 Box Jumps (24/20)

-Immediately Into-

2 ROUNDS
200m Run
40 Front Rack Alt. Lunges
40 Box Jumps (30/24)

*P1 works while P2 rests. Runs must be completed together, all other work can be split as needed.

RPE 8




Weightlifting

Clean & Jerk

Every 2:30 x 6 (15mins)
3 @ 50%
2 @ 60%
2 @ 65%
2 @ 70%
2 @75%
1 @ 80%

Every 3mins x 6 (18mins)
1 @85%
1 @90%
1 @95%
1 @97%
1 @100%
1 @ 100+%

Thursday

Strength

Performance

EMOM x 8 MINUTES
Unbroken Toes to Bar

*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5

RPE 5





Fitness

EMOM x 8 MINUTES
Unbroken Toes to Something or Knees to Chest

*Rep Options:
ADV: 7-9+
INT: 5-7
BEG: 3-5

RPE 5





Workout

AMRAP x 20 MINUTES*
20/15 Cal Bike
20 Sit-Ups
5 Up-Down Box Crawl Overs (Athlete Choice)**

RPE 6





Hero

Andy

For time

•25 thrusters (52.5/37.5)
•50 box jumps, (24/20)
•75 deadlifts
•1.5-mile run
•75 deadlifts
•50 box jumps
•25 thrusters

wearing a 20-lb/14lb. vest:

Friday

Strength

Part 1.

Performance

Squat Snatch 1x3 (70%) 1x2 (75%) 3x2 (80%)

Fitness

Power Snatch 1x3 (70%) 1x2 (75%) 3x2 (80%)

Part 2.

Snatch Pulls 3x3 (90%)



Workout

Performance

AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch (60/42.5)
3-6-9-and so on...
Hand Release Push-Up

RPE 8



Fitness

AMRAP x 8 MINUTES
1-2-3-and so on...
Power Snatch (42.5/30)
3-6-9-and so on...
Push-Up

RPE 8



Weightlifting

Snatch

Every 2:30mins x 6 (15mins)
3 @ 50%
2 @ 60%
2 @ 65%
2 @ 70%
2 @75%
1 @ 80%

Every 3mins x 6 (18mins)
1 @85%
1 @90%
1 @95%
1 @97%
1 @100%
1 @ 102%

Saturday

Endurance

Press Release

"PRESS RELEASE"

3 Rounds for Time
1000m/800m Row
50 - 30 - 10 Pressing Reps
50 Air Squats

Pressing Reps:
Round 1 - Burpees
Round 2 - HSPU
Round 3 - Wall Walks

Time Cap 30:00
RPE 7



Partner Workout

Performance

IN TEAMS OF 2...

3 ROUNDS FOR TIME*
20 Ring Muscle-Ups
40 Power Cleans (70/47.5)
60 Box Jumps (24/20)
80/65 Cal Row

*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.
RPE 7
(Score is Time)

RMU Option 1: Burpee Chest to Bar Pull-Ups
RMU Option 2: Burpee Pull-Ups



Fitness

IN TEAMS OF 2...

3 ROUNDS FOR TIME*
20 Burpee Jumping Pull Ups
40 Power Cleans (52.5/35)
60 Box Jumps (20)
80/65 Cal Row

*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.

RPE 7
(Score is Time)

RMU Option 1: Burpee Ring Row

Sunday

Weightlifting

See WED for Clean & FRI for Snatch


HIIT60

Performance

1.) EVERY 2:30 x 3 SETS
18 Plate GTOH (20/15)
15 Ring Rows
12 Burpees

-Rest w/ Time Remaining-

RPE 9
(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-


2.) EVERY 2:00 x 3 SETS
15 Plate GTOH
12 Jumping Pull-Ups
10 Burpees

-Rest w/ Time Remaining-

RPE 9
(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS
12 Plate GTOH
10 Pull-Ups
8 Burpees

-Rest w/ Time Remaining-

RPE 9
(Score is Slowest Set)


Fitness

1.) EVERY 2:30 x 3 SETS
15 Plate GTOH (15/10)
12 Ring Rows
10 Burpees

-Rest w/ Time Remaining-

RPE 9
(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS
12 Plate GTOH
10 Jumping Pull-Ups
8 Burpees

-Rest w/ Time Remaining-

RPE 9
(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS
10 Plate GTOH
8 Pull-Ups
6 Burpees

-Rest w/ Time Remaining-

RPE 9