Monday
Workout
AMRAP x 16 MINUTES
10 Deadlifts (100/70)|(70/47.5)
15 Ab Mat Sit Ups
20 Ring Rows
(Score is Rounds + Reps)
Finisher
2-3 SETS
8/8 Pulsing Lunge*
16 KBl Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold
*Option to hold KB in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.
-Rest As Needed b/t Sets-
Tuesday
Workout
“Small”
3 ROUNDS FOR TIME
1000/800m Row
50 Burpees
50 Box Jumps (24/20)
800m Run
(Score is Time)
Wednesday
Strength
EVERY 1:30 x 6 SETS*
1 Snatch Deadlift
+
1 Hang Snatch
+
1 Snatch
*Option to complete Squat or Power. Start light and build up to and past workout weight.
Partner Workout
5 SETS
YGIG/INDIAN FILE**
15/12 Cal Bike Sprint
-Rest :30-
Max Unbroken Power Snatches (Athlete Choice, Moderate)* Guide - (60/42.5)|(42.5/30)
-Rest 2:00 b/t Sets-
*Goal is 7-10+ Reps. Barbell can not stop anywhere except the overhead position. Barbell must move up and and down the body continuously. Barbell can stop in OH position for no more than :02.
**Partner 1 begins and completes the Wod as written
Partner 2 begins when partner 1 completes the bike and also completes wod as written, following P1 thru.
Send the faster athlete first as P1.
(Score is total reps of P1 + P2)
Weightlifting
Snatch
6 x 1
@ 70% - 75% - 80% - 85% - 90% - down to 80%
Muscle Snatch
5 @ 40%
4 @ 45%
3 x 3 @ 48%
Back Squat
4 x 2 @ 75%
Midline accessory;
3 x :30s Planks
Thursday
Workout
EMOM x 24 MINUTES
MIN 1 - :45 KB Upright Row (Athlete Choice, Moderate)
MIN 2 - :45 KB Static Hold of Choice*
MIN 3 - :45 KB Horn Taps KB
MIN 4 - :45 Static Hold of Choice*
*Static Hold Options:
Single Arm KB Front Rack/ OH Hold
KB Gun Hold
Wall Sit (KB Weighted Optional)
Tall Plank
Tuck/ Hollow Hold
Reverse Plank
*Must choose 2 different Static Holds.
(No Measure)
Hero Workout
ON A 10:00 RUNNING CLOCK... Build to a 1-Rep Heavy Thruster
“HAYMAKER”
4 SETS
ON A 3:30 RUNNING CLOCK...
200m Run
10 Burpees Over the Bar
4 Thrusters (70/47.5)|(52.5/35)*
-Rest Remaining Time-
*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.
(Score is Total Time)
Friday
Workout
FOR TIME*
1-2-3-4-5-4-3-2-1
Ring Muscle-Ups
2-2-2-2-2-2-2-2-2
Sumo Deadlift (143/93)|(100/70)
*Complete 35 Double Unders and 15 Sit-Ups after each full round.
(Score is Time)
MU Option 1: Jumping Muscle-Up
MU Option 2: Up-Down Chest to Bar Pull-Up
Saturday
Endurance
Amrap 30
-7 Box Jump Overs
-7 Pull Ups
-7 Power Snatches (35/25)
*E.5.M.O.5.M
-400m Run
Partner Workout
IN TEAMS OF 2...
AMRAP x 34 MINUTES*
10 DB Goblet Step-Ups (22.5/15)|(15/10) | (24/20)
12/10 Cal Bike
14 Push-Ups
8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, P2 performs 12/10 Cal Bike, P1 performs 14 Push-Ups , P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.
(Score is Rounds + Reps)
Sunday
E.M.O.M 32
- 12/10 Cal Ski / 15/12 Row / 12/10 Bike
- 12 TTB
- 12 DB Thrusters
- Rest
- 200/150m Run
- 12 Pull Ups
- 12 Burpees
- Rest
Weightlifting
Clean & Jerk
6 x 1 @ 70% - 75% - 80% - 85% - 90% - 80%
Muscle Clean
5 @ 40%
4 @ 45%
3x3 @ 48%
Clean Pull
4 x 2 @ 90-105%