Monday
Strength
EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat
*Start Light and build to a Moderate weight.
Workout
Fancy Nancy
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch 35/25 30/20
Tuesday
Workout
FOR TIME*
5:00 ON / 1:00 OFF**
240 Double Unders
180/144 Cal Row
120 Sit-Ups
60 Front Rack Lunges 60/42.5 42.5/30
*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.
**Partition 1 of 2 Ways ONLY...
Option 1 -- Straight Through, No Partition
or...
Option 2 -- Partition into 4 Sets of...
60 Double Unders
45 Cal Row
30 Sit-Ups
15 Lunges
Wednesday
Partner Workout
AMRAP x 15 MINUTES
1-2-3-and so on...
Bar Muscle-Ups
Power Cleans 90/65 65/45
MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
Rest 2 minutes
AMRAP x 15 MINUTES
1-2-3 and so on...
Pull Ups
Deadlifts
Weightlifting Week 2
Clean & Jerk 8x1 @70%
Front Squat 5x3 @75%
RDLs 4x10
Thursday
Workout
8 SETS (:20 ON/ :10 OFF)
MOVT 1 - KB Swings 24/16 16/12
MOVT 2 - Push-Ups
MOVT 3 - KB Russian Twists
MOVT 4 - Up-Downs
1 SET = MOVT 1 to MOVT 4.
Hero
Maxton
With a weight vest, 13 rounds for time of:
• 8 strict pull-ups
• 26 box step-ups
• 21 burpees
♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box
Friday
Workout
AMRAP x 18 MINUTES
22 Wall Balls (20/14)|(14/10)
22 Pull-Ups
22/16 Cal Bike
Finisher
3 SETS
1:00 Ring Body Saw
-Immediately Into-
1:00 Max Plank Wall Ball Taps
-Rest 2:00 b/t Sets-
Saturday
Endurance
3 SETS
:30 Wall HS Hold
10-12 Box Piked Shoulder Taps
3-5 Strict Deficit Hand Stand Push-ups or 5-7 Deficit Push-Ups
Workout
FOR TIME
4 ROUNDS
10 Box Jump Overs 24/20
8 Handstand Push-Ups*
6 Deadlifts 85/60 60/42.5
36 Double Unders
-Rest 1:30-
3 ROUNDS
10 Box Jump Overs
8 Handstand Push-Ups*
6 Deadlifts 100/70 70/47.5
36 Double Unders
-Rest 1:30-
2 ROUNDS
10 Box Jump Overs
8 Handstand Push-Ups*
6 Deadlifts 125/85 85/60
36 Double Unders
*Strict Optional.
(Score is Total Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Push Press
Partner Workout
IN TEAMS OF 2...
ON A 40:00 RUNNING CLOCK...
800m Run*
100 Toes to Bar
Immediately Into...
AMRAP in Remaining Time until 20:00
12 Alt. DB No Push-Up Renegade Rows 22.5/15 15/10 **
6 Up-Downs Over DBs
*P1 & P2 will run together and then split the Toes to Bar & Burpees. P1 works while P2 rests.
**P1 completes 1 full round while P2 Hold a Plank (Round 1) or Dead Hang (Round 2)
Immediately Into...
800m Run
100 Burpees
AMRAP in Remaining Time until 40:00
12 Push Press
6 Hollow Rocks
Sunday
Weightlifting Week 2
Snatch 5x1 @60%
Back Squat 5x5 @75%
Bent Over Row 5x10 build on previous session
HIIT60
EMOM x 30 MINUTES
MIN 1&2 - 400m Run
MIN 3 - :45 Russian Swings 32/24 24/16
MIN 4 - :45 Single Leg V Sits
MIN 5 - Rest
(Score is Slowest Run)