Monday 4th December - Sunday 10th December

Monday

Workout

Performance

20 ROUNDS FOR TIME
1 Power Clean (90/65)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

Time Cap 15 minutes

RPE 9

Fitness

20 ROUNDS FOR TIME
1 Power Clean (65/45)
2 Box Jump Overs (20)
3 Pull-Ups*

*Option for Jumping C2B Pull-Ups

(Score is Time)

Time Cap 15 minutes

RPE 9

Post WOD Strength

ON A 10:00 RUNNING CLOCK...
Build to a Heavy Complex...

1 Clean*
+
1 Hang Clean*

*Option for Squat or Power

Tuesday

Strength

12-10-8*
Deadlift

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.



Workout

Performance

3 ROUNDS FOR TIME
75 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (60/42.5)

(Score is Time)

Time Cap 18 minutes

RPE 8

Fitness

3 ROUNDS FOR TIME
150 Single Unders
40 Wall Balls (14/10)
20 Deadlifts (42.5/30)

(Score is Time)

Time Cap 18 minutes

RPE 8


Endurance

Performance

EMOM x 40 MINUTES
MIN 1 - 12/10 Ski
MIN 2 - 60 Double Unders
MIN 3 - 12/10 Echo Bike
MIN 4 - Max Handstand Push-Ups

(Score is Reps)

RPE 8

Maintain consistency. Primary goal is the Handstand Push-Ups

Fitness

EMOM x 40 MINUTES
MIN 1 - 10/8 Ski
MIN 2 - 90 Single Unders
MIN 3 - 10/8 Echo Bike
MIN 4 - Max Banded Press Ups

(Score is Reps)

RPE 8

Maintain consistency. Primary goal is the Banded Press Ups

Wednesday

Strength

12-10-8*
Push Jerk

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.




Partner Workout

4 Rounds of...
4-8-12
Push Jerk 85/60

12-16-20
Toes to Bar

After...

Round 1: 20/15 Cal Bike
Round 2: 30/24 Cal Ski
Round 3: 40/30 Cal Bike
Round 4: 50/38 Cal Ski

Split reps between pairs


(Score is Time)

Time Cap 28 minutes

RPE 8

Fitness

4 Rounds of...
4-8-12
Push Jerk 50/35

12-16-20
Toes to Target

After...

Round 1: 20/15 Cal Bike
Round 2: 30/24 Cal Ski
Round 3: 40/30 Cal Bike
Round 4: 50/38 Cal Ski

Split reps between pairs


(Score is Time)

Time Cap 28 minutes

RPE 8



Weightlifting

Part 1.
Every 2:00 x 6

Snatch for load:
#1: 2 reps @ 83%
#2: 2 reps @ 85%
#3: 2 reps @ 87%
#4: 1 rep @ 90%
#5: 1 rep @ 93%
#6: 1 rep @ 95%

Part 2.
EMOM 4

3 x Snatch Pull
@ 110% 1RM Snatch

Part 3.
Every 2:30 x 6

Front Squat for load:
#1: 3 reps @ 80%
#2: 2 reps @ 85%
#3: 1 rep @ 90%
#4-6: 1 rep @ 95%

% of 1RM front Squat


Thursday

Workout

AMRAP x 21 MINUTES
2:00 Cardio Choice
8/8 KB Suitcase Split Squat (Athlete Choice)
12 Russian KB Swings
2:00 Cardio Choice
8/8 Single Arm KB Floor Press
12 Hand Release Push-Ups

(Score is Rounds & Reps)

RPE 6


Hero

Hammer

Five rounds of:
•135/95 pound Power clean, 5 reps
•135/95 pound Front squat, 10 reps
•135/95 pound Jerk, 5 reps
•20 Pull-ups
Rest 90 seconds between each round

Friday

Strength

12-10-8*
Back Squat

*Start Light and build to Moderate. This is a deload week in the Strength Cycle.

Workout

Performance

ON A 16:00 RUNNING CLOCK...
2000/1800m Row

-Immediately Into-

AMRAP In Time Remaining...
10 Thrusters (35/25)
10 Up-Downs Over Bar
15 Sit-Ups

(Score is Rounds + Reps)

RPE 7

Fitness

ON A 16:00 RUNNING CLOCK...
1750/1600m Row

-Immediately Into-

AMRAP In Time Remaining...
10 Thrusters (20/15)
10 Up-Downs
15 Sit-Ups

(Score is Rounds + Reps)

RPE 7

Friday PM Christmas Party!

Saturday

Recovery Day!


Sunday

Run Club - Meet at the gym at 8am

Skillz - Handstand Press Ups
The ability to kick up and hold a hand stand is needed for this class.

Strength and skill work to get you more confident with HSPU.

If you have strict HSPU then kipping HSPU can be looked at too


Weightlifting

Part 1.
Every 2:30 x 6

1 x Snatch
Start @ 70% 1RM Snatch & build to Max 90%

Part 2.
Every 90s x 4

3 x Snatch High Pull
@ 100-110% 1RM Snatch

Part 3.
Every 2:00 x 5

Back Squat for load:
#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3-5: 1 rep @ 90%


HIIT60
Performance

AMRAP x 28 MINUTES*
20/15 Cal Bike
10 DB Renegade Rows (22.5/15)**
20 V Sits

*Every 4:00, not including 0:00, complete a 200m Run.
**1 Rep = Push-Up + Row L + Row R

(Score is Rounds + Reps)

RPE 7

Fitness

AMRAP x 28 MINUTES*
15/12 Cal Bike
10 DB Renegade Rows (15/10)**
20 Single Leg V Sits

*Every 4:00, not including 0:00, complete a 200m Run.
**1 Rep = Push-Up + Row L + Row R

(Score is Rounds + Reps)

RPE 7






Monday 27th November - Sunday 3rd December

Monday

Strength

6-4-2 | 4-3-2*
Deadlift

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Workout

Diane
Performance

FOR TIME
21-15-9
Deadlifts 100/70
Handstand Push-Ups

(Score is Time)
Time cap 10 minutes

RPE 9

Fitness

FOR TIME
21-15-9
Deadlifts 70/47.5
Hand Release Push-Ups

(Score is Time)
Time cap 10 minutes
RPE 9

Tuesday

Workout

Performance

EMOM x 30 MINUTES
MIN 1 - 15/12 Cal Bike (Row 20/15)
MIN 2 - Max Strict Pull-Ups
MIN 3 - 15/12 Cal Bike (Row 20/15)
MIN 4 - Max Toes to Bar
MIN 5 - Rest

(Score is Total Reps of Strict Pull-Ups + TTB)

RPE 8

Fitness

EMOM x 30 MINUTES
MIN 1 - 12/10 Cal Bike (Row 15/12)
MIN 2 - Max Ring Rows
MIN 3 - 12/10 Cal Bike (Row 15/12)
MIN 4 - Max Knees to Chest
MIN 5 - Rest

(Score is Total Reps of Ring Rows + K2C)

RPE 8


Endurance

EMOM x 32 MINUTES
MIN 1 - Max Air Squats
MIN 2 - Max Cal Row
MIN 3 - Max Push-ups
MIN 4 - Max Cal Ski

(Score is Total Reps)

Feb 11 2022 Repeat!

Wednesday

Strength

6-4-2 | 4-3-2*
Push Jerk

*Start Moderate and build to Mod-Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Team Workout
Teams of 3
AMRAP 18

8 Shoulder to Overhead (Athlete Choice, Moderate)*
10 Box Jumps Overs (24/20)
12 Wall Balls (Athlete Choice)

P1 & P2 work through the AMRAP one at a time, completing a movement each
P3 completes a 400m run, once back P1 runs and P3 & P2 continue through the AMRAP

*Weight Options...
(42.5/30)
(52.5/35)
(60/42.5)
(70/47.5)

(Score is Rounds + Reps)

RPE 8




Weightlifting

Part 1.
Every 2:30 x 6
1 Squat Clean
1 Hang Squat Clean
1 Jerk

Start @ 70% of 1RM C&J and build to a max complex

Part 2.
Every 2:00 x 5

Squat Clean & Jerk

1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
1 x 1 Rep @ 95%
1 x 1 Rep @ 98%
1 x 1 Rep @ 100%

% based off max weight from part 1

Part 3.
Every 1:30 x 6

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 95%

Thursday

Skill
ON A 10:00 RUNNING CLOCK...
Practice Gymnastic Pull Option*

Gymnastic Options:
(Ring) Pull-Up
Chest to Bar
Hips to Rings
Ring Muscle-Up

Workout

Performance

10 ROUNDS FOR TIME*
200m Run
3 Ring Muscle-Ups

(Score is Time)
Time cap 20 minutes

RPE 8

Fitness

10 ROUNDS FOR TIME*
200m Run
6 Pull-Ups or 8 Ring Rows

(Score is Time)
Time cap 20 minutes

RPE 8





Hero

DORK

6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Friday

Strength

6-4-2 | 4-3-2*
Back Squats

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

Workout

Performance

FOR TIME
9-7-5-15-12-9
• Front Squat (70/47.5)
• Bar Facing Burpee

(Score is Time)
Time cap 12 minutes

RPE 9

Fitness

FOR TIME
9-7-5-15-12-9
Front Squat (52.5/35)
Bar Facing Burpee

(Score is Time)
Time cap 12 minutes

RPE 9


Weightlifting

Part 1.
Every 2:30 x 6

1 Snatch Pull
1 Squat Snatch
1 Overhead Squat

Start @ 70% of 1RM Snatch & build to a heavy max set

Part 2.
Every 2:00 x 5

Squat Snatch for load:
#1: 1 rep @ 90%
#2: 1 rep @ 93%
#3: 1 rep @ 95%
#4: 1 rep @ 98%
#5: 1 rep @ 100%

% Based off heaviest complex from part 1

Part 3.
On a 10:00 Clock complete:

Snatch Grip Romanian Deadlifts
2 x 5 Reps @ 105%
3 x 4 Reps @ 110%

% of 1RM snatch

Saturday

Endurance

Performance

AMRAP 30
100 Double Unders
90 Sit Ups
80 KB Swings 24/16
70/50 Cal Ski
60 Wall Balls 20/14
50/35 Cal Bike
40 Pull Ups
30 Burpees
20 Toes To Bar
10 HSPU

(Score is Time)

*Goal is to get into the second round

RPE 8

Fitness

AMRAP 30
200 Single Unders
90 Sit Ups
80 KB Swings 16/12
70/50 Cal Ski
60 Wall Balls 14/10
50/35 Cal Bike
40 Ring Rows
30 Burpees
20 High Knees
10 Hand Release Press Ups

(Score is Time)

*Goal is to get into the second round

RPE 8



Partner Workout

EMOM 32
Min 1. P1 - 100m Run + Max DB Push Press (Athlete Choice)
Min 2. P2 - 100m Run + Max DB Push Press (Athlete Choice)
Min 3. P1 - 150m Row + Max Toes To Bar/ High knees
Min 4. P2 - 150m Row + Max Toes To Bar/ High knees

(Score is Total Reps)

RPE 8

Sunday

Run Club, meet at the gym @08:00

Skillz- Ring Muscle Up

A minimum of 5 strict pull ups and 5 strict ring dips are needed for this session.

Build strength through the different positions of the ring muscle up

Weightlifting

Part 1.
Every 2:30 x 7

2 Squat Clean + 1 Jerk

Start @ 70% of 1RM C&J build to 90%

Part 2.
On a 15:00 Clock

Build to a heavy 2 rep max

Split Jerk

HIIT60
ON A 7:00 RUNNING CLOCK...
Max Cal Row

-Rest 3:00-

AMRAP x 7 MINUTES
6 Push-Ups*
8 Alt. Lunges
10 Russian Swings (Athlete Choice)

*Option for Hand Release.

-Rest 3:00-

ON A 7:00 RUNNING CLOCK...
Max Cal Row

-Rest 3:00-

AMRAP x 7 MINUTES
6 Pull Ups or 8 Ring Rows
8 Air Squats
10 Sit Ups


(Score is Total Reps)

**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.

RPE 8













Monday 20th November - Sunday 26th November

Monday

Strength

8-6-4 | 6-4-2*
Push Jerks

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).

Workout

EMOM x 10 MINUTES*
1 Power Clean & Jerk
+
2 Front Squats
+
1 Shoulder to Overhead

*Start Moderate and build every other set to a Heavy weight for the complex (5 different weights). Athlete is only allowed one lift attempt per 1:00 interval.

Tuesday

Strength

8-6-4 | 6-4-2*
Deadlift

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).


Workout

Performance

3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (24/20)
12 Unbroken Deadlifts (85/60)

(Score is Time)

*Inspired by CF workout 'Christine' (bodyweight DL). We programmed a standard weight for UB DL.

RPE 7

Fitness

3 ROUNDS FOR TIME*
500/400m Row
21 Box Jumps (20)
12 Unbroken Deadlifts (60/42.5)

(Score is Time)

*Inspired by CF workout 'Christine' (bodyweight DL). We programmed a standard weight for UB DL.



Partner Endurance

Performance

6 Mile Echo Bike
Every 0.3
2 Single Db Devil Presses (22.5/15)
4 Box Jumps (24/20)

4000m Row
Every 250m
4 Db Deadlifts
6 Burpees over Db

2000m Ski
Every 250m
2 Wall Walks
4 Toes To Bar

Example...
P1 complete 0.3 miles on bike and moves onto 2 devil presses & 4 box jumps. As soon as P1 is done on the bike, P2 can start their 0.3 miles. Complete this format for the two other sections.

(Score is Time)

RPE 9

Fitness

6 Mile Echo Bike
Every 0.3
2 Db Devil Presses (15/10)
4 Box Jumps (20)

4000m Row
Every 200m
4 Db Deadlifts
6 Burpees over Db

2000m Ski
Every 200m
2 Partial Wall Walks
4 High Knees

Example...
P1 complete 0.3 miles on bike and moves onto 2 devil presses & 4 box jumps. As soon as P1 is done on the bike, P2 can start their 0.3 miles. Complete this format for the two other sections.

(Score is Time)

RPE 9

Wednesday

Partner Workout

Performance

“Shake Ya Tailfeather”

PARTNER AMRAP 20 MINUTES
2-4-6-8-10-12-14-16-18-20
DB Thrusters 22.5/15
Pull-Ups

*P1 works while P2 rests. Split work as needed. If partners finish the round of 20 start back at the beginning.

RPE 9

Fitness

PARTNER AMRAP 20 MINUTES
2-4-6-8-10-12-14-16-18-20
DB Thrusters 15/10
Banded Pull-Ups/ Ring Rows

*P1 works while P2 rests. Split work as needed. If partners finish the round of 20 start back at the beginning.

RPE 9




Weightlifting

Part 1.
On an 10:00 Clock

5 Sets
3 x Clean High Pull

Start @ 40-50-60-65-70% 1RM C&J

Part 2.
Every 3:00 x 6

1 Clean Pull
1 Hang Squat Clean
1 Squat Clean
2 Jerk

Start @ 40% build to a max 70% for the day

Part 3.
Every 3:00 x 5

Snatch for load:
#1: 5 reps @ 40%
#2: 5 reps @50%
#3: 5 reps @ 60%
#4: 5 reps @ 65%
#5: 5 reps @ 70%


Thursday

Workout

Turkey Trot

AMRAP x 40 MINUTES
200m Run
30 Burpees
400m Run
50 Russian KB Swings (Athlete Choice)
600m Run
60 Sit-Ups

(Score is Rounds + Reps)

RPE 6

Hero

Gunny

For time:
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

Friday

Workout

Performance

BOOM, ROASTED.

EVERY 2:00 x 7 SETS
25 Double Unders*
10 Alt. Front Rack Lunges (60/42.5)
25 Double Unders*

*Double Under Ninjas should try for 'Unbroken' Reps.

-Rest w/ Time Remaining-




Fitness

EVERY 2:00 x 7 SETS
50 Single Unders
10 Alt. Front Rack Lunges (42.5/30)
50 Single Unders

-Rest w/ Time Remaining-




Post Workout Strength

8-6-4 | 6-4-2*
Back Squats

*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).



Max Out Friday!!

17:30 onwards


Saturday

Endurance

Performance

6 ROUNDS FOR TIME
21/16 Cal Bike
15 Hang Power Snatch (42.5/30)
9 Bar Muscle-Ups

(Score is Time)

Time cap - 30 minutes

Fitness

6 ROUNDS FOR TIME
15/12 Cal Bike
15 Hang Power Snatch (30/25)
9 Up-Down Pull-Ups

(Score is Time)

Time Cap - 30 minutes


Partner Workout

Performance

AMRAP 30
200m Run
10 Burpees

200m Run
10 Pull Ups

200m Run
10 GTOH (60/42.5)

200m Run
10 Squat Cleans

Take it in turns to complete 2 movements at a time

Fitness

AMRAP 30
200m Run
10 Burpees

200m Run
10 Banded Pull Ups/ Ring Rows

200m Run
10 GTOH (42.5/30)

200m Run
10 Power Cleans

Take it in turns to complete 2 movements at a time

Sunday
Skillz - Kipping Pull Ups (3-5 strict pull ups needed)

Drills to improve kipping efficiency
Whether you want to achieve your first kipping pull up or add reps to kipping total

Weightlifting

Part 1.
Every 2:30 x 6

Clean & Push Jerk for load:
#1: 5 reps @ 50%
#2: 5 reps @ 60%
#3: 5 reps @ 65%
#4: 3 reps @ 70%
#5: 3 reps @ 75%
#6: 3 reps @ 80%

Part 2.
Work to a heavy 3rep max

Push Jerk for load:
#1: 3 reps

Part 3.
On a 15:00 Clock

Front Squat for load:

#1: 4 reps @ 75%
#2: 3 reps @ 80%
#3: 2 reps @ 85%
#4: 1 rep @ 90%
#5: 1 rep @ 90%
#6: 1 rep @ 90%


HIIT60

Skill
ON A 10:00 RUNNING CLOCK...
Practice a Gymnastic Skill*

*Skill Options...
Strict Ring Dips
Pike Hold
Pike Box Hold
HS Hold Against Wall
HS Hold + Shoulder Taps

Workout

AMRAP x 20 MINUTES
20 Box Step-Overs (20)
20 Push-Ups
20 Sit-Ups
Cardio Choice*

*Cardio Choice Options:
400m Run
30/25 Cal Row or Ski


















Monday 13th November - Sunday 19th November

Monday

Strength

10-8-6 | 8-6-4*
Push Jerks

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).


Workout

Performance

AMRAP x 12 MINUTES
16/13 Cal Bike
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead 85/60

(Score is Rounds + Reps)

RPE 7

Fitness

AMRAP x 12 MINUTES
16/13 Cal Bike
12 Knees to Chest
8 Burpees
3 Shoulder to Overhead 60/42.5

(Score is Rounds + Reps)

RPE 7

Tuesday

Strength

10-8-6 | 8-6-4*
Deadlift

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).


Workout

Performance

FOR TIME
20 Sumo Deadlifts 52.5/35
40 Back Rack Alt. Lunges
60 Russian KB Swings 32/24
40 Back Rack Alt. Lunges
20 Sumo Deadlifts

(Score is Time)

RPE 8

Fitness

FOR TIME
20 Sumo Deadlifts 35/25
40 Back Rack Alt. Lunges
60 Russian KB Swings 24/16
40 Back Rack Alt. Lunges
20 Sumo Deadlifts

(Score is Time)

RPE 8



Endurance

Performance

10-8-6-4-2
Power Cleans 60/42.5
Strict Pull Ups

800m Run

2-4-6-8-10
Power Cleans
Strict Pull Ups

800m Run

5-4-3-2-1
Squat Cleans
Bar Muscle Ups

400m Run

1-2-3-4-5
Squat Cleans
Bar Muscle Ups

400m Run


RPE 7

Fitness

10-8-6-4-2
Power Cleans 42.5/30
Strict Banded Pull Ups

800m Run

2-4-6-8-10
Power Cleans
Strict Banded Pull Ups

800m Run

5-4-3-2-1
Squat Cleans
Strict Banded Pull Ups + Press Up

400m Run

1-2-3-4-5
Squat Cleans
Strict Banded Pull Up + Press Up

400m Run

RPE 7

Wednesday

Partner Workout

Performance

AMRAP 30
50/40 Cal Row
40 Box Jump Overs (24/20)
20 Chest to Bar Pull-Ups

Split reps with partner

(Score is Rounds + Reps)

RPE 8

Fitness

AMRAP 30
50/40 Cal Row
30 Box Jumps (20)
20 Pull-Ups*

*Option for Ring Rows.

Split reps with partner

(Score is Rounds + Reps)

RPE 8




Weightlifting

Part 1.
Extended Warm Up
On an 8:00 Clock

5 Sets
3 x Snatch High Pull

Start @ 60-70-80-90-100% 1RM Snatch

Part 2.
Every 2:30 x 6

1 Squat Snatch
1 Hang Squat Snatch

Start @ 70% 1RM Snatch - Build to a heavy max complex

Part 3.
Every 2:30 x 4

Snatch for load:
#1: 1 rep @ 87%
#2: 1 rep @ 90%
#3: 1 rep @ 93%
#4: 1 rep @ 95%

% based off max complex from part 1

Thursday

Workout

AMRAP x 20 MINUTES
200m Run*
25 Sit-Ups

*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.

RPE 6





Post WOD Skill
ON A 10:00 RUNNING CLOCK...
Practice Handstand Skill*

*Handstand Options...
Wall/ Box Handstand Hold
Freestanding Handstand
Handstand Walking


HERO

Terry

For time:
• 1-mile run
• 100 push-ups
• 100-meter bear crawl
• 1-mile run
• 100-meter bear crawl
• 100 push-ups
• 1-mile run

Friday

Strength

10-8-6 | 8-6-4*
Back Squats

*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).


Workout

Performance

Your Thighness
5 ROUNDS FOR TIME
20 Unbroken Wall Balls (20/14)*
20 Push-Ups

(Score is Time)

*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.

Time Cap 12 minutes

RPE 9

Fitness

Your Thighness
5 ROUNDS FOR TIME
15 Unbroken Wall Balls (14/10)*
15 Push-Ups

(Score is Time)

*Set of 15 must be performed unbroken. If ball drops or stops before 15 reps completed, athlete must perform 6 Alt. Lunges then continue to complete their full set.

Time Cap 12 Minutes

RPE 9


Weightlifting

Part 1.
Extended Warm Up
On an 8:00 Clock

5 Sets
3 x Clean High Pull

Start @ 60-70-80-90-100% 1RM C&J

Part 2.
Every 2:30 x 6

1 Clean Pull
1 Hang Clean
1 Jerk

Start @ 70% 1RM C&J - Build to a Heavy Max Complex

Part 3.
Every 2:30 x 5

Clean & Jerk for load:
#1: 1 rep @90%
#2: 1 rep @93%
#3: 1 rep @95%
#4: 1 rep @98%
#5: 1 rep @100%

% based on max complex from part 1

Saturday

Endurance

Performance

0 - 10 Minutes
1 Mile Run
Max Deadlifts 60/40

10 - 13 Minutes
Rest

13 - 20 Minutes
800m Run
Max Power Clean + Jerk 50/35

20 - 23 Minutes
Rest

23 - 27 Minutes
400m Run
Max Thrusters 40/30

(Score is total barbell reps)

RPE 9

Fitness

0 - 10 Minutes
1 Mile Run*
Max Deadlifts 50/35

10 - 13 Minutes
Rest

13 - 20 Minutes
800m Run
Max Power Clean + Jerk 40/30

20 - 23 Minutes
Rest

23 - 27 Minutes
400m Run
Max Thrusters 30/20

*Shorten run if needed

(Score is total barbell reps)

RPE 9



Partner Workout

IN TEAMS OF 2...

AMRAP x 25 MINUTES*
100-150-200
Double Unders
30-40-50
Hang Power Clean (Athlete Choice)

*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.

(Score is Rounds + Reps)

RPE 8

Sunday

Run Club - meet at the gym at 8am

Skillz - Let’s get upside down!
Progressions to get comfortable kicking up to the wall

Weightlifting

Part 1.
Every 2:30 x 6

Snatch for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5-6: 1 rep @ 90%

Part 2.
Every 2:00 x 5

2 Drop Snatch
4 Overhead Squat

Start @ 75% 1RM Snatch build to 85%

Part 3.
On a 10:00 Clock
Snatch Grip Lift Off

1 x 5 Reps @ 95%
1 x 4 Reps @ 100%
2 x 4 Reps @ 105%

% Based Off 1RM Snatch



HIIT60

Workout

AMRAP x 15 MINUTES
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)

*Pulling Options...
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows
3,2,or1 Reps of Rope Climbs


Post WOD Strength

10-10-10
Narrow Grip Bench Press*

*Complete 15-20 DB Flyes (Light) on the floor after each set.







Monday 6th November - Sunday 12th November

Monday

Workout

EMOM x 25 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups
MIN 3 - 200m Run
MIN 4 - 15 Single Arm Russian KB Swing (L) + Max Sit-Ups
MIN 5 - Rest

(Score is Total Reps of Sit-Ups)

RPE 7

Tuesday

Strength

Performance

1RM Overhead Squat



Fitness

1RM Front Squat



Workout

Performance

AMRAP x 8 MINUTES
1-2-3-and so on...
Front Squat 92.5/65
20-30-40-and so on...
Double Unders

(Score is Rounds + Reps)

RPE 9

Fitness

AMRAP x 8 MINUTES
1-2-3-and so on...
Front Squat 70/47.5
40-50-60-and so on...
Single Unders

(Score is Rounds + Reps)

RPE 9



Endurance

MOVEMBER

Performance

21-15-9
Power Snatches 42.5/30
Hand Release Press Ups

3 minutes rest

21-15-9
Thrusters
Pull Ups

3 minutes rest

21-15-9
Deadlifts
Burpees Over Bar

3 minutes rest

21-15-9
Power Cleans
Hollow Rocks

(Score is Total Time)

RPE 9

Fitness

21-15-9
Power Snatches 30/20
Knee Press Ups
3 minutes rest

21-15-9
Thrusters
Ring Rows

3 minutes rest

21-15-9
Deadlifts
Burpees Over Bar

3 minutes rest

21-15-9
Power Cleans
Hollow Rocks

(Score is Total Time)

RPE 9

Wednesday

Skill

ON A 15:00 RUNNING CLOCK...
Practice Ring Muscle-Ups *

*Option to practice Pull-Ups/ Chest to Bars.

Partner Workout

Performance

FOR TIME*
70/50 Cal Ski
50 Burpees
15 Ring Muscle-Ups
50 Burpees
70/50 Cal Row

*Split reps with partner

(Score is Time)

Time cap 20 minutes

RPE 8

Fitness

FOR TIME*
60/40 Cal Ski
40 Burpees
15 Reps of 1 Pull-Up + 1 Push-Up
40 Burpees
60/40 Cal Row

*Split reps with partner

(Score is Time)

Time Cap 20 minutes

RPE 8




Weightlifting

Part 1.
Every 2:00 x 5

Split Jerk for load:
#1: 4 reps @ 60%
#2-3: 3 reps @ 65%
#4-5: 2 reps @ 70%

Part 2.
Every 2:00 x 6

Clean & Jerk for load:
#1: 3 reps @ 75%
#2: 3 reps @ 78%
#3-4: 2 reps @ 80%
#5-6: 1 rep @ 83%

Part 3.
On a 10:00 Clock

Romanian Deadlift for load:
#1: 5 reps @ 85%
#2: 4 reps @ 90%
#3: 3 reps @95%
#4: 3 reps @100%

% of 1RM C&J

Thursday

Workout

For Quality

FOR QUALITY
80/65 Cal Bike

-Immediately Into-

3 ROUNDS
50 Sit-Ups
20 Back Rack Lunges 42.5/30

-Immediately Into-

80/65 Cal Bike

RPE 6



Hero

Viola

Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches, 95 lb.
•17 pull-ups
•13 power cleans, 95 lb.

Friday

Skill
EVERY 3:00 x 3 SETS
5-7 Pressing Options*
3-5 Hang Power Snatches**

-EZ Bike w/ Time Remaining-

*Pressing Options:
(Hand Release) Push-Ups
Pike Push-Ups
(Deficit) Strict Handstand Push-Ups
**Build to and slightly past workout weight.

Workout

Performance

AMRAP x 15 MINUTES
18/14 Cal Row
6 Hang Power Snatch 52.5/35
12 Strict Handstand Push-Ups
6 Hang Power Snatch

(Score is Rounds + Reps)

RPE 8

Fitness

AMRAP x 15 MINUTES
15/12 Cal Row
6 Hang Power Snatch 35/25
12 Hand Release Push-Ups
6 Hang Power Snatch

(Score is Rounds + Reps)

RPE 8

Weightlifting

Part 1.
On an 8:00 Clock

4 x 4 Hang Snatch High Pull

@ 60-65-70-75% 1RM Snatch

Part 2.
Every 2:30 x 6

1 High Hang Snatch
1 Low Hang Snatch
1 Snatch

Start @ 70% 1RM Snatch - build to Max 80%

Part 3.
On a 12:00 Clock

Back Pause Squat for load:

#1: 4 reps @ 65%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4-5: 1 rep @ 80%

Saturday

Endurance

REPEAT
20th Aug 2022

AMRAP 30
-7 Box Jump Overs 24/20
-7 Pull Ups/ Ring Rows
-7 Power Snatches 35/25

*E.5.M.O.5.M
-400m Run

RPE 8

Partner Workout

CHAD Inspired Partner WOD

E5MO5M 35
1. 60/45 Cal Row
2. 60/45 Cal Ski
3. 500m Run
4. 50/35 Cal Bike
5. 200 Double Unders/ 400 Single Unders

Choose a buy in
Once completed...

Max Box Step Ups

Split buy in with partner, 2 buys in will be repeated.

(Score is Reps)

RPE 8

Sunday

Skillz - Toes To Bar, First reps and multiple reps

Weightlifting

Part 1.
Every 2:30 x 6

1 Clean Pull
1 Hang Clean
1 Jerk

Start @ 70% 1RM C&J - Build to a Heavy Max Complex

Part 2.
Every 2:30 x 4

Clean & Jerk for load:
#1: 1 rep @ 87%*
#2: 1 rep @ 90%
#3: 1 rep @ 93%
#4: 1 rep @ 95%

*% Based off Max Complex from Part 1

Part 3.
Front Squat for load:

#1: 4 reps @ 75%
#2: 3 reps @ 80%
#3-4: 2 reps @ 85%
#5-7: 1 rep @ 90%

HIIT60
AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs (Athlete Choice)**
5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
**Complete on the floor.