Monday
Strength
10-8-6 | 8-6-4*
Push Jerks
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
Workout
Performance
AMRAP x 12 MINUTES
16/13 Cal Bike
12 Toes to Bar
8 Burpees Over Bar
3 Shoulder to Overhead 85/60
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 12 MINUTES
16/13 Cal Bike
12 Knees to Chest
8 Burpees
3 Shoulder to Overhead 60/42.5
(Score is Rounds + Reps)
RPE 7
Tuesday
Strength
10-8-6 | 8-6-4*
Deadlift
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
Workout
Performance
FOR TIME
20 Sumo Deadlifts 52.5/35
40 Back Rack Alt. Lunges
60 Russian KB Swings 32/24
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
(Score is Time)
RPE 8
Fitness
FOR TIME
20 Sumo Deadlifts 35/25
40 Back Rack Alt. Lunges
60 Russian KB Swings 24/16
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
(Score is Time)
RPE 8
Endurance
Performance
10-8-6-4-2
Power Cleans 60/42.5
Strict Pull Ups
800m Run
2-4-6-8-10
Power Cleans
Strict Pull Ups
800m Run
5-4-3-2-1
Squat Cleans
Bar Muscle Ups
400m Run
1-2-3-4-5
Squat Cleans
Bar Muscle Ups
400m Run
RPE 7
Fitness
10-8-6-4-2
Power Cleans 42.5/30
Strict Banded Pull Ups
800m Run
2-4-6-8-10
Power Cleans
Strict Banded Pull Ups
800m Run
5-4-3-2-1
Squat Cleans
Strict Banded Pull Ups + Press Up
400m Run
1-2-3-4-5
Squat Cleans
Strict Banded Pull Up + Press Up
400m Run
RPE 7
Wednesday
Partner Workout
Performance
AMRAP 30
50/40 Cal Row
40 Box Jump Overs (24/20)
20 Chest to Bar Pull-Ups
Split reps with partner
(Score is Rounds + Reps)
RPE 8
Fitness
AMRAP 30
50/40 Cal Row
30 Box Jumps (20)
20 Pull-Ups*
*Option for Ring Rows.
Split reps with partner
(Score is Rounds + Reps)
RPE 8
Weightlifting
Part 1.
Extended Warm Up
On an 8:00 Clock
5 Sets
3 x Snatch High Pull
Start @ 60-70-80-90-100% 1RM Snatch
Part 2.
Every 2:30 x 6
1 Squat Snatch
1 Hang Squat Snatch
Start @ 70% 1RM Snatch - Build to a heavy max complex
Part 3.
Every 2:30 x 4
Snatch for load:
#1: 1 rep @ 87%
#2: 1 rep @ 90%
#3: 1 rep @ 93%
#4: 1 rep @ 95%
% based off max complex from part 1
Thursday
Workout
AMRAP x 20 MINUTES
200m Run*
25 Sit-Ups
*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.
RPE 6
Post WOD Skill
ON A 10:00 RUNNING CLOCK...
Practice Handstand Skill*
*Handstand Options...
Wall/ Box Handstand Hold
Freestanding Handstand
Handstand Walking
HERO
Terry
For time:
• 1-mile run
• 100 push-ups
• 100-meter bear crawl
• 1-mile run
• 100-meter bear crawl
• 100 push-ups
• 1-mile run
Friday
Strength
10-8-6 | 8-6-4*
Back Squats
*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than the first (10-8-6).
Workout
Performance
Your Thighness
5 ROUNDS FOR TIME
20 Unbroken Wall Balls (20/14)*
20 Push-Ups
(Score is Time)
*Set of 20 must be performed unbroken. If ball drops or stops before 20 reps completed, athlete must perform 6 Alt. Jumping Lunges then continue to complete their full set.
Time Cap 12 minutes
RPE 9
Fitness
Your Thighness
5 ROUNDS FOR TIME
15 Unbroken Wall Balls (14/10)*
15 Push-Ups
(Score is Time)
*Set of 15 must be performed unbroken. If ball drops or stops before 15 reps completed, athlete must perform 6 Alt. Lunges then continue to complete their full set.
Time Cap 12 Minutes
RPE 9
Weightlifting
Part 1.
Extended Warm Up
On an 8:00 Clock
5 Sets
3 x Clean High Pull
Start @ 60-70-80-90-100% 1RM C&J
Part 2.
Every 2:30 x 6
1 Clean Pull
1 Hang Clean
1 Jerk
Start @ 70% 1RM C&J - Build to a Heavy Max Complex
Part 3.
Every 2:30 x 5
Clean & Jerk for load:
#1: 1 rep @90%
#2: 1 rep @93%
#3: 1 rep @95%
#4: 1 rep @98%
#5: 1 rep @100%
% based on max complex from part 1
Saturday
Endurance
Performance
0 - 10 Minutes
1 Mile Run
Max Deadlifts 60/40
10 - 13 Minutes
Rest
13 - 20 Minutes
800m Run
Max Power Clean + Jerk 50/35
20 - 23 Minutes
Rest
23 - 27 Minutes
400m Run
Max Thrusters 40/30
(Score is total barbell reps)
RPE 9
Fitness
0 - 10 Minutes
1 Mile Run*
Max Deadlifts 50/35
10 - 13 Minutes
Rest
13 - 20 Minutes
800m Run
Max Power Clean + Jerk 40/30
20 - 23 Minutes
Rest
23 - 27 Minutes
400m Run
Max Thrusters 30/20
*Shorten run if needed
(Score is total barbell reps)
RPE 9
Partner Workout
IN TEAMS OF 2...
AMRAP x 25 MINUTES*
100-150-200
Double Unders
30-40-50
Hang Power Clean (Athlete Choice)
*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.
(Score is Rounds + Reps)
RPE 8
Sunday
Run Club - meet at the gym at 8am
Skillz - Let’s get upside down!
Progressions to get comfortable kicking up to the wall
Weightlifting
Part 1.
Every 2:30 x 6
Snatch for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5-6: 1 rep @ 90%
Part 2.
Every 2:00 x 5
2 Drop Snatch
4 Overhead Squat
Start @ 75% 1RM Snatch build to 85%
Part 3.
On a 10:00 Clock
Snatch Grip Lift Off
1 x 5 Reps @ 95%
1 x 4 Reps @ 100%
2 x 4 Reps @ 105%
% Based Off 1RM Snatch
HIIT60
Workout
AMRAP x 15 MINUTES
100m KB Farmer Carry (Athlete Choice)
10/10 KB Farmer Split Squats
Pulling Option (Athlete Choice)
*Pulling Options...
10 Strict Pull-Ups or Chin-Ups
10 Vertical or Supinated Ring Rows
3,2,or1 Reps of Rope Climbs
Post WOD Strength
10-10-10
Narrow Grip Bench Press*
*Complete 15-20 DB Flyes (Light) on the floor after each set.