Monday

Weightlifting Focus
1 1/4 Back Squats

3x3 @70%
3x3 @70% + if feeling good

Workout
AMRAP 9
4 Pistols RL
8 Burpees
4 Pistols LL
8 Pull Ups

Tuesday

Strength
Ring Dips

5x2
With 2s Pause at the bottom and top

Superset with 45s Front Leaning Rest

Workout
E3MO3M 12
One Round
1. 400m/350m Ski + Max Jumping Lunges
2. 500m/400m Row + Max Wall Balls 20/14
3. 30/20 Cal Air Bike + Max Sit Ups
4. 150 Double Unders + Max Press Ups

Score = Total Reps completed

Just Move
5 Rounds
90s 0n (30s per exercise)
30s Off

Battle Ropes
Down Ups
Jumping Lunges

Wall Balls
Russian Twists
Plank

Ring Rows
Press Ups
Sit Ups

Wednesday
Partner Workout
AMRAP 24
400m Run
P1. 14 DB Thrusters 20/12.5
P2. 14 Toes To Bar

Swap movements each round

Endurance
50-40-30-20-10
Cal Air Bike/ Ski/ Row
Russian Swings 32/24
Half V Sits

Must use at least 2 machines

Thursday

Strength

Work through 4 Rounds
5 Tempo Deadlift X25X @60-70%
20 Banded Good Mornings
5 Nordic Curls

Workout
15-12-9-6-3
Deadlift 100/70
Chest to Bar Pull Ups

TC 10 Mins

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

Gymnastic Focus
Handstand Press Ups

E2MO2M 10
5 Strict HSPU
or
3 Wall Walks
or
4 Handstand Negatives

Workout
6RFT
3 Strict HSPU
6 Pistols Each Leg
200m Run

Saturday

Endurance
AMRAP 30
21 Hang Power Cleans 50/35
15 Front Squats
9 Burpees over Bar
400m Run

Teams of 3
Station 1. 400m Run
Station 2. AMRAP
7 Pull Ups + 7 Burpees + 7 Sit Ups
Station 3. Rest

Rotate when runner returns
Score = Total Rounds & Reps of AMRAP

Sunday
Just Move
800m Run

into

4 Rounds
60s On/ 20s Off
Db Push Press
Skipping
Box Step Ups
Medball Squats

into

1000m/800m Row