Monday
Strength
Front Squat
10-8-6
Workout
EMOM x 18 MINUTES
MIN 1 - :45 Cal Bike
MIN 2 - :45 Back Rack Lunge-Lunge-Squat 52.5/35 35/25
MIN 3 - :45 Sit-Ups
Tuesday
Strength
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
*Start Light and build to Moderate.
2.EMOM x 5 MINUTES
2 Hang Power Snatches
Workout
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts 42.5/30 30/20
8 Hang Power Snatches
6 Handstand Push-Ups
(Score is Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Wednesday
Partner Workout
FOR TIME
800m Run Together
Immediately Into...
20 ROUNDS (10 rounds each)
4 Bar Muscle-Ups
6 Alt. Pistols
8 Russian Swings 32/24 24/16
Immediately Into...
800m Run Together
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups
Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols
Weightlifting
In 15 minutes
3x
Squat Clean + Power Clean @75%
3x
Squat Clean + Power Clean @75%+
5x3 @70%
Pause Front Squat
Core
3x
60s Weighted Plank
20 High Knees
Thursday
Strength
4 SETS
5 Drop Jerks*
-Rest As Needed b/t Sets-
*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.
(Score is Weight)
Workout
DEJA VU
EMOM x 20 MINUTES
MIN 1 - 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 - Rest
(Score is Total DB S2OH Reps)
KG DB: (22.5/15)|(15/10)
Hero
ZACHARY TELLIER
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Friday
Strength
1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*
*Start Light and build to Moderate.
2. EMOM x 5 MINUTES
2 Hang Power Cleans
Workout
AMRAP x 15 MINUTES
1-2-3-and so on...
Hang Power Cleans 85/60 60/42.5
2-3-4-and so on...
Strict Pull-Up
3-4-5-and so on...
Toes to Bar
Saturday
Endurance
4 SETS
80 Double Unders
60/48 Cal Row or 50/40 Cal Bike or 800m Run
40 Wall Balls (20/14)|(14/10)
-Rest 2:00 b/t Sets-
Teams of 3
IN TEAMS OF 3...
AMRAP x 40 MINUTES
90 Cal Bike
120 Double Unders
90 Cal Row
120 Wall Balls 20/14 14/10
90 Cal Ski
120 Burpees
*P1 works while P2 & P3 rests. Split work as Needed.
Sunday
Weightlifting
In 15 minutes
3x
Squat Snatch + Power Snatch @75%
3x
Squat Snatch + Power Snatch @75%+
5x3 @70%
Pause Back Squat or Overhead Squat
Core
3x
10 Weighted Sit Ups (heavy)
20s Side Plank Each Side
30 Russian Twists with medball
Sunday Sweat!
0-10 mins
2000/1600m Row
10-20 mins
AMRAP
18 Wall Balls 20/14
9 Pull Ups
3 Wall Walks
20-30 mins
30 Double Unders
20 DB Front Squats 20/12.5
10 Burpees