Monday
Strength
Shoulder Press 1RM
Push Press 1RM
Workout
21-18-15
i.
Wall Balls 20/14
Press Ups
OH Plate Lunges 20/15
ii.
Wall Balls 14/10
Knee Press Ups
OH Plate Lunges 15/10
Tuesday
Strength
Jerk Complex
20 mins to build to a heavy
Pause Push Jerk (in dip)
Push Jerk
Workout
3RFT
i.
400m Run
12 DB Power Cleans 20/12.5
12 Push Presses
ii.
400m Run
12 DB Power Cleans 12.5/8
12 Push Presses
Just Move
2 Rounds
60s Rest between AMRAPs
AMRAP 5
1.
8/5 Cal Ski
8 High Knees/ Toes To Bar
2.
100m Row
20 Mountain Climbers
3.
10 DB Thrusters
12 Sit Ups
Wednesday
Teams of 3
AMRAP 34
i.
YGIG
200m Run
7 GTOH 80/50
5 Bar Muscle Ups
ii.
YGIG
200m Run
7 GTOH 50/30
7 Pull Ups + 7 Press Ups
Endurance
Death by...
Burpees
Have 2 minutes rest once you've cannot complete the desired number of reps.
AMRAP 12
4 Burpees
6 Pull Ups
8 Air Squats
Thursday
Strength
Back Pause Squat for load:
#1: 2 reps @ 75%
#2: 2 reps @ 75%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
Workout
1-2-3-4-5-6-7-8-9-10
i.
DB Snatches 22.5/15
Burpees
25 Double Unders between sets
ii.
DB Snatches 15/10
Burpees
25 Single Unders between sets or 20s DU practice
Hero
Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps
Friday
Strength
One rep = 10 rows in total
6x1
Superset
6x1
Weighted Pull Ups
Workout
EMOM 15
1. 17 Plate GTOH i. 20/15 ii. 15/10
2. 75m Gun Walk
3. 13 Pull Ups ii. Jumping Pull Ups/ Ring Rows
4. 200m Run ii. 150m Run
5. Rest
Saturday
Endurance
27-21-15-9
i.
Toes To Bar
Cal Row
Wall Balls 20/14
800m Run between sets
ii.
Toes To Target or Strict High kKees
Cal Row
Wall Balls 16/10
800m Run between sets
Partner Workout
EMOM 32
100m Run + 5 Burpees
P2 Repeats
3 Devil Presses + 250m Air Bike
P2 Repeats
i. 20/12.5
ii. 15/10
Sunday
Just Move
5 Rounds
45s On
20s Off
Air Bike
Db Thrusters
Shuttle Runs
Wall Balls
Plate GTOH
Plank
Down Ups