Monday
Strength
4 SETS*
1 Power Clean
+
2 Split Jerk
*Start Moderate and build to Moderate-Heavy.
Workout
10 ROUNDS FOR TIME
1 Power Clean & Jerk 100/70 70/47.5
5 Burpees Over Bar
100m Run
Tuesday
Strength
Front Squat 4-4-2
Workout
AMRAP x 15 MINUTES
15/12 Cal Bike
30 Alt. Mountain Climbers
15 Box Jump (24/20)
30 Alt. Bicycle Crunches
Wednesday
Partner Workout
AMRAP 10
6 Deadlifts 60/40 42.5/30
6 Burpees Over Bar
In 25 Minutes
3 Rounds
800m Run
30 Hang Power Cleans
30 Pull Ups
Score = Reps + Seconds under 25 mins
Weightlifting
6x1
Power Clean + Jerk
5x1
Pause Back Squat @90%
Thursday
Strength
4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press
-Rest As Needed b/t Sets-
Workout
4 SETS FOR MAX REPS
1:00 - 100m Run
1:00 - Box Step-Overs (24/20)
1:00 - Strict Pull-Ups
1:00 - Up-Downs
Hero
Tuder (Partner Workout)
For Time
1 mile Run (together)
31 Press Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts 60/40 42.5/30
3 Clean-and-Jerks
3 Front Squats
Then, perform:
31 Press Ups (each)
1 mile Run (together)
Friday
Strength
4 SETS*
1 Clean
+
1 Hang Squat Clean
-Rest As Needed b/t Sets-
*Start Moderate and build to heavy. Clean can be Power or Squat.
Workout
ON A 15:00 RUNNING CLOCK...
Complete as much of the work as possible...*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans 52.5/35 35/25
Saturday
Endurance
AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees 15/10 10/5
-Rest 1:00-
AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees
-Rest 1:00-
AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees
*Start from the beginning of each AMRAP.
Partner Workout
AMRAP 30
DT
12 Deadlifts 70/47.5 50/35
9 Hang Power Cleans
6 Push Jerks
Every 6 rounds
50/40 Cal Machine
Complete full rounds
Sunday
Weightlifting
6x1
Power Snatch + OHS
5x5
BTN Snatch Grip Push Press
HIIT60
5 SETS
30/20 Cal Row
-Rest :30-
1:00 Max Reps of Gymnastics Option*
-Rest 1:30 b/t Sets-
Options:
Ring/ Bar Muscle-Ups
Chest to Bar Pull-Ups
Pull-Ups
Up-Down Jumping Pull-Ups