Monday
Workout
Performance
Death Row
EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Fitness
EMOM x 20 MINUTES
MIN 1 -- 15/12 Cal Row
MIN 2 -- 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Tuesday
Workout
Performance
4 ROUNDS FOR TIME
10 Deadlifts 85/60
15 Pull-Ups*
20 Box Jump Overs (24/20)
*Option for Chest to Bars.
(Score is Time)
RPE 8
Fitness
4 ROUNDS FOR TIME
10 Deadlifts 60/42.5
15 Ring Rows*
20 Box Jump Overs (20)
*Option for Jumping Pull-Ups.
(Score is Time)
RPE 8
Strength
6x4
Deadlift*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Endurance
For Time
1-1-1-1-1-1-1-1-1-1
Wall Walk
1-2-3-4-5-6-7-8-9-10
Shuttle Runs
3-3-3-3-3-3-3-3-3-3
Burpee Pull Ups
10-9-8-7-6-5-4-3-2-1
Shuttle Runs
5-5-5-5-5-5-5-5-5-5
Hand Release Press Ups
1-2-3-4-5-6-7-8-9-10
Shuttle Runs
(Score is Time)
RPE 8
Time Cap - 38 minutes
Wednesday
Partner Workout
AMRAP x 18 MINUTES
Max Cal Bike
P1- Cal Bike
P2- AMRAP 10 Unbroken Wall Balls** + 15 Sit Ups
Every 3:00 swap roles
Rest 3 minutes
AMRAP x 18 MINUTES
Max Cal Row
P1- Cal Row
P2- AMRAP 10 KB Swings** + 15 Single Leg V Sits
Every 3:00 swap roles
**Medball & KB weight are athletes choice
(Score is Total Cals)
RPE 8
Weightlifting
Thursday
Strength
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.
Workout
Performance
OPEN 13.1
AMRAP x 17 MINUTES
40 Burpees
30 Snatches 35/25
30 Burpees
30 Snatches 60/42.5
20 Burpees
30 Snatches 75/52.5
10 Burpees
Max Rep Snatches 93/65 with Time Remaining...
*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings. Option for Squat or Power Snatches.
Fitness
OPEN 13.1
AMRAP x 17 MINUTES
40 Burpees
30 Power Snatches 20/15
30 Burpees
30 Power Snatches 42.5/30
20 Burpees
30 Power Snatches 52.5/35
10 Burpees
Max Rep Power Snatches 60/42.5 with Time Remaining...
*The format of this workout is the same as OPEN 13.1 but the weights have been updated to reflect current CF Open loadings.
Hero
Strength
EVERY 1:30 x 6 SETS*
2 Squat Cleans
+
1 STOH
*Start at a moderate weight and increase past workout weight
Workout
THE LYON
5 rounds, each for time of:
•165-lb. squat cleans, 7 reps
•165-lb. shoulder-to-overheads, 7 reps
•7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Friday
Workout
Performance
EVERY 3:00 x 4 SETS
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat 22.5/15
35 Double Unders
-Rest with Time Remaining-
*Option for 25 Crossover Single Unders.
(Score is Slowest Set)
RPE 8
Fitness
EVERY 3:00 x 4 SETS
60 Single Unders
7 DB Front Rack Lunge-Lunge-Squat 15/10
60 Single Unders
-Rest with Time Remaining-
(Score is Slowest Set)
RPE 8
Strength
6x4
Back Squat*
*Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
(Score is Weight)
Week 2 of 6
Weightlifting
Saturday
Endurance
Performance
AMRAP x 30 MINUTES
200m Run
10 Hang Power Clean 60/42.5
5 Pull Ups
(Score is Rounds + Reps)
RPE 8
Fitness
AMRAP x 30 MINUTES
200m Run
10 Hang Power Clean 42.5/30
7 Ring Rows
(Score is Rounds + Reps)
RPE 8
Partner Workout
AMRAP x 30 MINUTES
You Go I Go
21/18 Cal Row
15 Thrusters 42.5/30
9 Burpees over bar
Partner 1 leads, Partner 2 copies what partner 1 has just finished
(Score is Rounds & Reps)
RPE 8
Fitness
AMRAP x 30 MINUTES
You Go I Go
18/15 Cal Row
15 Thrusters 30/20
9 Burpees
Partner 1 leads, Partner 2 copies what partner 1 has just finished
(Score is Rounds & Reps)
RPE 8
Sunday
Skills - Kipping Hand Stand Press Ups
First half strict, second half kipping
Weightlifting
HIIT60
EMOM x 25 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Cardio Choice
MIN 2 - Lateral Box Step-Overs (Athlete Choice)
MIN 3 - Strict Toes to Bar*
MIN 4 - Alt. Single Leg Box Squats
MIN 5 - DBL KB Front Rack Hold (Athlete Choice)
*Strict Knees to Chest Optional.