Monday

Strength

Deadlift

1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%

Workout

AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings 32/24 or 24/16
32 Double Unders

Finisher
3 SETS
12 Deadbugs
1:00 Ring Body Saw
30 Alt. Plank Hip Taps

-Rest As Needed b/t Sets-

Tuesday

Strength

Bench Press

1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%

Workout

6 SETS
ON A 2:00 RUNNING CLOCK...
20/15 Cal Machine
Max Strict Pull-Ups in Time Remaining...

-Rest 1:00 b/t Sets-

Wednesday

Partner WOD

Partner Ripcord

4 ROUNDS FOR TIME
30 Chest to Bar Pull-ups
30 Deadlift 85/60 or 60/42.5
400m Run Together

Finisher

4 SETS
20 Hollow Body Rocks
1:00 Side Plank*

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

Weightlifting Week 7
Clean + 2x Jerk 4x1 @70%

Front Squat 1x1 @105-110-115% of C+J1rm

Push Press 3x5 Building on previous set

Thursday

Strength

Back Squat
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%

Workout

EMOM x 15 MINUTES
MIN 1 - 5 Front Squats (Athlete Choice, Heavy)
MIN 2 - 20 Burpees over Bar
MIN 3 - :45 Max Sit-Ups

*Option to build or use the same weight for all sets.

(Score is Total Sit-Ups)

Hero

ABBATE
For time:
• Run 1 mile
• 21 Clean & Jerk 155/105#
• Run 800m
• 21 Clean & Jerk 155/105#
• Run 1 Mile

Friday

Strength

ON A 12:00 RUNNING CLOCK...
Build to a Moderate 3-Rep Ground to Overhead*

*Start Light and Build to Moderate. Goal is perfect mechanics.

Workout

10 ROUNDS FOR TIME
8 Ground to Overhead (95/65)|(65/45)
10 Bar Facing Burpees

(Score is Time)

KG BB: (42.5/30)|(30/20)

Saturday

Spa Town Throwdown!

3 Workouts

Social in the evening

Sunday

Weightlifting Week 7
Snatch 4x1 @70%

Back Squats 4x1 @95%

Core Finisher
4x
45s Weighted Plank
60 Banded Flutter Kicks

Partner HIIT60

AMRAP x 24 MINUTES*
100 Double Unders
60/48 Cal Row
40 Alt. V-Ups
20 DB Thrusters 15/10 10/8

*P1 works while P2 rests. Split work as needed.