Monday
Strength
EVERY 1:30 x 6 SETS*
1 Power Clean
+
1 Hang Power Clean
*Start Moderate and Build to or Above Workout Weight.
(Score is Weight)
Workout
Performance
AMRAP x 15 MINUTES
100 Double Unders
30 Pull-Ups
15 Power Cleans 85/60
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 15 MINUTES
200 Single Unders
30 Ring Rows
15 Power Cleans 60/42.4
(Score is Rounds + Reps)
RPE 7
Tuesday
Workout
Performance
EMOM x 12 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - 15 Unbroken Wall Balls (20/14)
(Score is Completed Minutes)
RPE 8
Fitness
EMOM x 12 MINUTES
MIN 1 - 10/8 Cal Bike
MIN 2 - 12 Unbroken Wall Balls (14/10)
(No Measure)
RPE 8
Post WOD Strength
7x3
Back Squat*
*Use the Same Mod-Heavy or Heavy Weight for All Sets
(Score is Weight)
Week 3 of 6
Endurance
Performance
500-400-300-200-100
Meter Row
25-20-15-10-5
Plate GTOH 20/15
Plate Sit Ups
Rest 2 mins
100-200-300-400-500
Meter Ski
5-10-15-20-25
DB Snatches 22.5/15
Box Jumps 24/20
(Score is Time)
RPE 8
Fitness
500-400-300-200-100
Meter Row
25-20-15-10-5
Plate GTOH 15/10
Plate Sit Ups
Rest 2 minutes
100-200-300-400-500
Meter Ski
5-10-15-20-25
DB Snatches 15/10
Box Jumps 20/ Step Ups
(Score is Time)
RPE 8
Wednesday
Partner Workout
Performance
EVERY 4:00 x 8 SETS*
400m Run
20 Russian KB Swing 24/16
Max Toes to Bar in Time Remaining...
*Work 1 round, Rest 1 round
(Score is Total TTB)
RPE 9
Fitness
EVERY 4:00 x 8 SETS*
400m Run
20 Russian KB Swing 16/12
Max High Knees in Time Remaining...
*Work 1 round, Rest 1 round
(Score is Total High Knees)
RPE 9
Weightlifting
Three sets of:
Snatch Press from Receiving Position x 5 reps
Rest 30 seconds
Snatch Balance x 2 reps
Rest 30 seconds
Every 90s, for 9 mins (6 sets):
SLOW PULL SNATCH
Set 1 = 2 reps 65%
Set 2 = 2 reps 70%
Set 3-4 = 2 reps 75%
Set 5-6 = 1 rep 80%
Every 90 seconds, for 7:30 (5 sets):
HANG POWER CLEAN
Sets 1-2 = 3 reps 65%
Sets 3-4 = 2 reps 70%
Set 5 = 2 reps 75%
Every 2:30, for 12:30 (5 sets):
FRONT SQUAT @ 3.1.X.1. tempo
Set 1 = 4 reps 70%
Set 2 = 6 reps 65%
Set 3 = 4 reps 73%
Set 4 = 6 reps 68%
Set 5 = 4 reps 75%
3.1.X.1 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.
Thursday
Skill
EMOM x 6 MINUTES
3-5 Handstand Push-Ups
or
3-5 DB Deficit Push-Ups
Workout
Performance
PUSH THE PACE
FOR TIME
2 ROUNDS
15 Push Press 42.5/30
15 Box Jumps 20
15 Up-Downs
Immediately Into...
2 ROUNDS
12 Push Press 52.5/35
12 Box Jumps 24/20
12 Up-Downs
Immediately Into...
2 ROUNDS
9 Push Press 60/42.5
9 Box Jumps 30/24
9 Up-Downs
(Score is Time)
RPE 9
Fitness
PUSH THE PACE
FOR TIME
2 ROUNDS
15 Push Press 30/20
15 Box Jumps 20
15 Up-Downs
Immediately Into...
2 ROUNDS
12 Push Press 35/25
12 Box Jumps 24/20
12 Up-Downs
Immediately Into...
2 ROUNDS
9 Push Press 42.5/30
9 Box Jumps (Athlete Choice)
9 Up-Downs
(Score is Time)
RPE 9
Hero
Tuder (Partner)
For Time
1 mile Run (together)
31 Press Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts 60/40 42.5/30
3 Clean-and-Jerks
3 Front Squats
Then, perform:
31 Press Ups (each)
1 mile Run (together)
Friday
Workout
Performance
AMRAP x 10 MINUTES
300/250m Row
10 Deadlifts 70/47.5
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 10 MINUTES
250/200m Row
10 Deadlifts 52.5/35
(Score is Rounds + Reps)
RPE 7
Post WOD Strength
7x3
Deadlift*
*Use the Same Mod-Heavy or Heavy Weight for All Sets
(Score is Weight)
Week 3 of 6
Weightlifting
Every 90 seconds, for 4:30 (3 sets):
TALL CLEAN x 3 reps
TALL JERK x 3 reps
Extended Warm Up. Start light and build to light/mod.
Every 2 minutes, for 12 minutes (6 sets):
SLOW PULL CLEAN + 2 SPLIT JERKS
Set 1 = 2 reps 70%
Set 2 = 2 reps 75%
Sets 3-4 = 1 rep 80%
Sets 5-6 = 1 rep 85%
Every 90 seconds, for 7:30 (5 sets):
POWER SNATCH w/ 2 second pause at knee
Set 1 = 3 reps 70%
Sets 2-3 = 2 reps 75%
Sets 4-5 = 1 rep 80%
Every 2:30 minutes, for 15 minutes (6 sets):
BACK SQUAT @ 4.2.X.1 tempo
Sets 1-2 = 6 reps 60-65%
Sets 3-6 = 3-4 reps 70-75%
4.2.X.1 = 4 seconds down, 2 second pause at bottom, as fast as possible on the way up, 1 second rest at the top.
Saturday
Endurance
EVA
5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 2 pood
• 30 pull-ups
TEAMS OF 3
TEAMS of 3
Divide as you like
100 DB Snatches 22.5/15
100/75 Cal Bike
80 Burpees Over Bar
80/60 Cal Row
60 Pull Ups
60/45 Cal Ski
40 Bar Muscle-Ups
400m Run (as team)
(Score is Time)
Time Cap 35 minutes
RPE 7
Fitness
TEAMS of 3
Divide as you like
100 DB Snatches 15/10
100/75 Cal Bike
80 Burpees Over Bar
80/60 Cal Row
60 Pull Ups
60/45 Cal Ski
40 Jumping BMU/ Burpee Pull Ups
400m Run (as team)
(Score is Time)
Time Cap 35 minutes
RPE 7
Sunday
Skills - Ring Muscle Ups
5 Strict pull ups + 5 Ring Dips needed for this class
HIIT60
AMRAP x 28 MINUTES
50/40 Cal Bike (60/50 Cal Row/Ski/C2 Bike)
40 Sit-Ups
30 Alt. Lunges
20 Push-Ups
Weightlifting
Every 90 seconds, for 4:30 (3 sets):
SNATCH PRESS (Sotts Press) from Receiving Position x 4 reps
Tall Snatch x 2 reps
Every 2 minutes, for 12 minutes (6 sets):
SQUAT SNATCH w/ 1 second pause right off the ground
Set 1 = 2 reps 70%
Set 2 = 2 reps 75%
Sets 3-4 = 2 reps 80%
Set 5-6 = 1 rep 85%
Every 90 seconds, for 7:30 (5 sets):
HANG POWER CLEAN
Sets 1-2 = 3 reps 72%
Sets 3-4 = 2 reps 76%
Set 5 = 2 reps 80%
Every 2:30, for 15 minutes (6 sets):
FRONT SQUAT @ 3.1.X.1 tempo
Set 1 = 3 reps 73%
Set 2 = 5 reps 67%
Set 3 = 3 reps 76%
Set 4 = 5 reps 67-70%
Sets 5-6 = 3 reps 76-80%
31X1 = 3 seconds down, 1 second pause at bottom, as fast as possible up, and 1 second pause at the top.