Test Week!
Monday
Skill
3 SETS
5-7 Power Snatches*
1-3 Gymnastic Pulls**
*Start with empty bar, and build to slightly past workout weight.
**Gymnastics Options:
Up-Down Pull-Ups
Chest to Bars
Bar Muscle-Ups
Workout
Performance
3 ROUNDS FOR TIME
25 Power Snatch 35/25
50 Sit-Ups
10 Bar Muscle-Ups
(Score is Time)
RPE 8
Fitness
3 ROUNDS FOR TIME
20 Power Snatch 30/20
40 Sit-Ups
10 Up-Down Pull-Ups
(Score is Time)
RPE 8
Tuesday
Strength
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Jerk
Workout
Peformance
AMRAP x 8 MINUTES
35 Double Unders*
5 Push Jerks (75% of 1-Rep)
*Option for Unbroken.
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 8 MINUTES
70 Single Unders
5 Push Jerks (65% of 1-Rep)
(Score is Rounds + Reps)
RPE 7
Partner Endurance
Performance
Karen, is that you?
EMOM
Min 1. Partner 1 - 15 Box Jumps 24/20 + Max Wall Balls 20/14
Min 2. Partner 2 - 15 Box Jumps + Max Wall Balls
Min 3. Partner 1 - 10 Burpees + Max Wall Balls
Min 4. Partner 2 - 10 Burpees + Max Wall Balls
The workout ends when 300 wall balls have been completed
Fitness
Karen, is that you?
EMOM
Min 1. Partner 1 - 15 Box Jumps (20/Step ups) + Max Wall Balls 16/10
Min 2. Partner 2 - 15 Box Jumps (20/Step ups) + Max Wall Balls
Min 3. Partner 1 - 10 Burpees + Max Wall Balls
Min 4. Partner 2 - 10 Burpees + Max Wall Balls
The workout ends when 300 wall balls have been completed
Wednesday
Strength
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Partner Workout
Performance
IN TEAMS OF 2...
ON A 12:00 RUNNING CLOCK...*
150/125 Cal Bike
-Max Synchro Burpees in Time Remaining-
*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.
(Score is Reps of Synchro Burpees)
RPE 9
Fitness
IN TEAMS OF 2...
ON A 12:00 RUNNING CLOCK...*
125/100 Cal Bike
-Max Synchro Burpees in Time Remaining-
*P1 works on the Bike while P2 rests. Split Bike Cals as needed. Burpees are completed together.
(Score is Reps of Synchro Burpees)
RPE 9
Weightlifting
Part 1.
Every 3:00 x 6
Squat Clean & Jerk
3 reps @ 70%
3 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90%
Part 2.
Every 2:30 x 5
Split Jerk for load:
#1: 3 reps @ 70%
#2: 3 reps @70%
#3: 3 reps @ 73%
#4: 3 reps @75%
#5: 3 reps @75%
Thursday
Workout
AMRAP x 24 MINUTES
Max Cal Machine of Choice*
*Every 3:00 not including 0:00, complete 10 DB Goblet Lunges + 16 DB Snatches (Athlete Choice).
(Score is Total Cals)
RPE 7
Hero
Riley
For time:
• Run 1.5 miles
• 150 burpees
• Run 1.5 miles
If you've got a weight vest or body armor, wear it.
Friday
Strength
ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Workout
Performance
FOR TIME
800m Run
20 Deadlifts 100/70
400m Run
10 Deadlifts
(Score is Time)
RPE 8
Fitness
FOR TIME
600m Run
20 Deadlifts 70/47.5
300m Run
10 Deadlifts
(Score is Time)
RPE 8
Weightlifting
Part 1.
Every 2:30 x 6
1 Snatch High Pull
1 Squat Snatch
1 Overhead Squat
Start @ 60% of 1RM Snatch & build to 70%
Part 2.
Every 2:30 x 7
1-2 Squat Snatch
Start @ 70% build to a heavy 1 for the day
70-80% = 2 reps
80%+ = 1 rep
Saturday
Endurance
Performance
EMOM 9
Odd: 1 Round of Cindy + Max Double Unders
Even: 1 Round of Cindy
Score = Double Unders
5 Minutes rest
Cindy
AMRAP 20
5 Pull Up
10 Press Ups
15 Air Squats
(Score is Double Under Reps + Cindy Reps)
RPE 8
Fitness
EMOM 9
Odd: 1 Round of Cindy + Max Single Unders
Even: 1 Round of Cindy
Score = Single Unders
5 Minutes rest
Cindy
AMRAP 20
5 Ring Rows
10 Knee Press Ups
15 Air Squats
(Score is Single Under Reps/2 + Cindy Reps)
RPE 8
Partner Workout
6x
AMRAP x 4 MINUTES
10 Front Squats (Athlete Choice)
10 Toes to Bar/ Toes To Target
-Rest 1:00 b/t Sets-
*P1 will complete a full round while P2 completes Max Burpees/ Box Jumps/ Burpee Box Jump Overs (Athlete Choice). Once P1 completes a round, partners will switch. Athletes will pick up where they left off.
AMRAPs 1 & 4: Burpees
AMRAPs 2 & 5: Box Jumps
AMRAPs 3 & 6: Burpee Box Jump Overs
(Score is Total Burpees/ Box Jumps/ Burpee Box Jump Overs)
RPE 9
Sunday
8am Run Club, meet at the box
Skillz - Strict Pull Up
Exercises to build pulling muscles to get your first pull up
Aim to repeat these 2-3 times a week to accelerate your progress!
Weightlifting
Part 1.
Every 2:30 x 6
1 Clean High Pull
1 Squat Clean
1 Jerk
Start @ 60% of 1RM C&J build to 70%
Part 2.
Every 2:30 x 7
1-2 Clean & Jerk
Start @ 70% build to a heavy 1 for the day
70-80% = 2 reps
80%+ = 1 rep
HIIT60
Performance
AMRAP x 18 MINUTES
5 Strict Pull-Ups
8 Alt. DB Hang Power Clean to Overhead 22.5/15*
12/10 Cal Row
*Add 4 Reps after each full round.
(Score is Rounds + Reps)
RPE 6
Fitness
AMRAP x 18 MINUTES
5 Vertical Ring Rows
8 Alt. DB Hang Power Clean to Overhead 15/10*
10/8 Cal Row
*Add 4 Reps after each full round.
(Score is Rounds + Reps)
RPE 6
Post WOD Strength
10-8-6-4
Bench Press*
*Start Light and build to Moderate+.