Monday

Strength
Back Squat 1+1/2 * - 5-5-5

Workout

The Chief

5 SETS*
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

*Pick up where you left off.

Tuesday

Strength

5-5-5-5 (21X1)* Tempo Bench Press

AMRAP 1
Max Bench Press
Goal 15-20 reps

Workout
EMOM x 15 MINUTES
MIN 1 - 12/10 Cal Bike*
MIN 2 - 20 Ring Rows
MIN 3 - :50 Max Push Press 35/25 30/20

*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

Wednesday

Partner Workout

FOR TIME*
2 Rounds
300 Double Unders
2000/1750m Row
1 Mile Run
100 Sit-Ups

*Partition as Needed, split work between the pair

Weightlifting

E2MO2M 14

3 Back Squats @65%

20 Mins to complete
7x1 Snatch + Hang Squat Snatch
First working set at 50% of 1rm

3x5 Snatch Grip Push Press

Thursday

Workout
AMRAP x 15 MINUTES
10 Alt. DB Farmer Step-Ups 22.5/15 15/10 on a 24"/20"
15 Up-Down + Box Jump Overs
30 Sit-Ups

Finisher

EMOM x 9 MINUTES
MIN 1 - :40 Slow Box Dips
MIN 2 - :40 Alt. DB Upright Rows
MIN 3 - :40 Windshield Wipers*

*Option to use DB.

Hero

Bell
3 rounds for time of:
• 185/125 lb. deadlifts, 21 reps
• 15 pull-ups
• 185/125 lb. front squats, 9 reps

Friday

Strength

10-8-6 - Romanian Deadlift

Workout

Ripcord
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/135)|(135/95)
400m Run

Saturday

Endurance

Jonesworthy
For Time
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Partner Workout

IN TEAMS OF 2...

AMRAP x 6 MINUTES*
5 Shoulder To Overhead (Athlete Choice)
20 Double Unders

*P1 works through one round while P2 completes Max Wall Balls. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 8 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls (20/14)|(14/10)

*P1 works through one round while P2 completes Max Burpees. Once a full round is completed partners switch.

-Rest 1:30-

AMRAP x 10 MINUTES*
5 Shoulder To Overhead
20 Double Unders
10 Wall Balls
5 Burpees

*P1 works through one round while P 2 completes Max Cal Cardio Choice. Once a full round is completed partners switch.

Sunday

Weightlifting

20 mins to complete...
7x1 Hang Squat Clean + Split Jerk
First working set at 50% of Clean & Jerk

3x5 Push Press

3 Rounds
15 Weighted Sit Ups
20 DB Slides

HIIT60
6 SETS
ON A 4:00 RUNNING CLOCK...
30 Alt. Russian KB Swings 24/16 16/12
9 Strict Pull Ups
Max Cal Bike/Rower/Ski w/ Time Remaining...

- Rest 1:00 b/t Sets-