Monday
Strength
Bench Press
Build to a heavy 1 rep
Workout
4 ROUNDS FOR TIME
300m Run
12/10 Cal Bike
15 Pull-Ups
Tuesday
Strength
Deadlift
Build to a heavy 1 rep
Workout
Diane
21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU
Wednesday
Partner Workout
Work 1 min
Rest 1 min
EMOM x 30 MINUTES
MIN 1 & 2 - 50 Double Unders*
MIN 3 & 4 - 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)
MIN 5 & 6 - Strict Pull Ups
*Option to increase by 5 each round.
(Score is Total Reps of Strict Pull Ups)
Weightlifting
Deload Week
Snatch 6x1 @70-80%
Back Squats 5x1 @80%
Core
21-15-9
Reverse Snow Angels
60s Plank between sets
Thursday
Strength
Back Squat
Build to a heavy 1 rep
Workout
Razor’s Edge
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning on 2nd AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (35/25)|(30/20)
Hero
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Friday
Strength
EMOM 8 - 3 TNG Power Snatches
Workout
FOR TIME*
1-2-3-4-5-6-7-8-9-10
Power Snatches 42.5/30 30/20
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete a 100m Run after Each Full Round.
Cool Down
FOR RECOVERY
2:00 EZ Cardio
:45/:45 Hurdler Stretch
:45/:45 Groiner Stretch
1:00 Child's Pose
-Rest As Needed b/t Sets-
Saturday
A well deserved rest!
Sunday
Weightlifting
Deload Week
Clean & Jerk 6x1 @70-80%
Front Squats 5x1 @80%
Core
21-15-9
Weighted Hollow Rocks
45s Side Plank between sets
HIIT60
5 SETS FOR MAX REPS
1:00 - Alt. DBL DB Front Rack Lunges 15/10 10/8
1:00 - DB Deficit Push-Up
1:00 - Sit-Ups
1:00 - Rest
Finisher
3 SETS
15 DB Flyes*
20 Alt. DB Deadbugs
1:00 Max Weighted Knee Raises
*Complete on floor.
-Rest As Needed b/t Sets-