Monday
Strength
Performance
ON A 12:ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Overhead Squat*
*Weight should come from the Hang Position. Build slightly past workout weight.
Fitness
ON A 12:00 RUNNING CLOCK…
Build to a 4-Rep Moderate Front Squat*
*Weight should come from the Hang Position. Build slightly past workout weight.
Workout
Performance
AMRAP x 12 MINUTES
2 Hang Power Snatch 52.5/35
4 Overhead Squat
8 Toes to Bar
24 Double Unders
Fitness
AMRAP x 12 MINUTES
2 Hang Power Clean 52.5/35
4 Front Squat
8 Toes to Something
48 Single Unders
Tuesday
Skill
EMOM x 5 MINUTES
Choose an Option...
Option 1...
2 Strict Handstand Push-Ups
+
3 Kipping Handstand Push-Ups
Or...
Option 2...
2 Pike Push-Ups
+
3 Hand Release Push-Ups
Workout
Performance
Diane
FOR TIME
21-15-9
Deadlifts (225/155)
Handstand Push-Ups
(Score is Time)
KG BB: (100/70)
Fitness
Diane
FOR TIME
21-15-9
Deadlifts (155105)
Hand Release Push-Ups
(Score is Time)
KG BB: (70/47.5)
Mobility
2 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Scorpions
1:00 Thoracic Spine Foam Roll
Endurance
10x
3 Minutes On
30 Seconds Off
Station 1. Row for distance
Station 2. AMRAP:
5 Deadlifts + 4 Hang Power Cleans + 3 STOH
Performance: 60/42.5
Fitness 42.5/30
Wednesday
Partner Workout
Cupids Chokehold
PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 30 MINUTES
60/50 Cal Bike
50 Plate GTOH (Athlete Choice)
40 Plate OH Lunges (Athlete Choice)
30 Synchro Up-Downs
*P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.
Thursday
Workout
Performance
"OPEN 20.5"
ON A 20:00 RUNNING CLOCK...
40 Ring Muscle-Ups
80 Cal Row
120 Wall Balls (20/14)
*Partition reps and mix movements as desired.
Fitness
OPEN 20.5
"OPEN 20.5"
ON A 20:00 RUNNING CLOCK...
40 Pull-Ups
80 Cal Row
120 Wall Balls (14/10)
*Partition reps and mix movements as desired.
Hero Strength
E2MO2M 12
5 Pull Ups*
Increase difficulty each round, last set should be close to a 5rm
*Banded/BW/Weighted
Hero
Erin
Five rounds of:
•2x Dumbbell split clean, 15 reps 17.5/12.5
•21 Pull-ups
Friday
Strength
EVERY 2:00 x 5 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.
**Option for Squat or Power.
Workout
Performance
FOR TIME
400m Run
30 Box Jumps (20)
20 Hang Power Cleans 70/47.5
300m Run
20 Box Jumps (24/20)
10 Power Cleans 85/60
200m Run
10 Box Jumps (30/24)
5 Hang Squat Cleans 92.5/65
Fitness
FOR TIME
400m Run
25 Box Jumps (20)
15 Hang Power Cleans 52.5/35
300m Run
15 Box Jumps (24/20)
10 Power Cleans 60/42.5
200m Run
10 Box Jumps (Athlete Choice)
5 Hang Power Cleans 70/47.5
Saturday
Partner Endurance
AMRAP 36*
You Go I Go
200m Run
10 Syncro Burpees over Bar
20/16 Cal Machine
10 Front Squats 60/42.5
Performance: Weighted to vest
Fitness: Bodyweight
(Score is Rounds & Reps)
*Complete 1 movement at a time, P2 repeats what P1 has just finished
Teams of 4
Run 1 Mile
STOH 5000kg
Back Squat 7000kg
Deadlift 9000kg
Run 1 Mile
Example:
STOH @ 25kg = 200 reps
Back Squat @ 50kg = 140 reps
Deadlift @ 60kg = 150 reps
Two barbells per team, two athletes can work at the same time
Sunday
Skills - Bar Muscle Ups
Drills to get you above the bar for the first time
10+ Kipping Pull Ups needed for this
HIIT60
Workout
Performance
AMRAP x 20 MINUTES
15 DB Sumo Deadlifts 22.5/15
15 DB Deficit Push-Ups
15 V Sits
100m DB Farmer Carry
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 20 MINUTES
15 DB Sumo Deadlifts 15/10
15 Push-Ups
15 Single Leg V Sits
100m DB Farmer Carry
Post Workout Strength
8-6-4*
Bench Press
*Start Light-Moderate and build to Moderate+. Option for Wide or Narrow Grip.