Monday
Strength
Performance & Fitness
5 SETS*
1 Snatch Pull
+
1 Snatch High Pull
+
1 Muscle Snatch
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 3 of 7 (Oly Cycle)
Workout
Performance
10 ROUNDS FOR TIME
100m Run
3 Power Snatch (60/42.5)
5 Burpees Over Bar
(Score is Time)
RPE 8
Fitness
10 ROUNDS FOR TIME
100m Run
3 Power Snatch (42.5/30)
5 Burpees Over Bar
Tuesday
Strength
Performance & Fitness
Build to a Moderate Set of 5 Front Squats (All)
Workout
Performance
1.) AMRAP x 6 MINUTES
3-6-9-and so on...
Front Squats (52.5/35)
Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00-
2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
(Score is Time)
KG BB: (52.5/35)
RPE 7
Fitness
1.) AMRAP x 6 MINUTES
3-6-9-and so on...
Front Squats (35/25)
Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00-
2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
(Score is Time)
KG BB: (35/25)
Wednesday
Strength
Performance & Fitness
Deadlift 6-6-6-6
Partner Workout
Performance
5 SETS
EMOM
MIN 1: 10 Handstand Push-Ups + 5 Deadlifts (142.5/92.5)
MIN 2: Max Cal Bike
MIN 3: Rest
(Score is Total Pairs Cals)
RPE 8 - Sub Max/High Pace
Fitness
5 SETS
EMOM
MIN 1: 10 DB Push Press (Heavy) + 5 Deadlifts (100/70)
MIN 2: Max Cal Bike
MIN 3: Rest
(Score is Total Pairs Cals)
RPE 8 - Sub Max/High Pace
Weightlifting
Tall Clean
4 x 4
Build from empty barbell to a mod weight
Clean Pull + High Hang Pull
4 x 5
Build from tall clean up to RPE 6 or 60-65% of1RM Clean
Power Clean + Jerk
5-5-5-5-5
Thursday
Workout
AMRAP x 18 MINUTES
18 Alt. Step-Ups (24/20)
18 Box Jump Overs
800m Run
(Score is Rounds + Reps)
RPE 6
Finisher
4 SETS (:40 ON/ :20 OFF)
MOVT 1 - Alt. V-Ups
MOVT 2 - Plank Hold
*1 SET = MOVT 1 + MOVT 2
Hero
Rene
7 rounds for time of:
• Run 400 meters
• 21 walking lunges
• 15 pull-ups
• 9 burpees
If you have a 20-lb. weight vest or body armor, wear it.
Friday
Strength
Performance & Fitness
8-6-4-8-6-4* Power Clean (All)
Workout
OPEN 19.5
33-27-21-15-9 reps for time of:
• Thrusters
• Chest-to-bar pull-ups
Men use 95 lb.
Women use 65 lb.
Time cap: 20 minutes
Adjusted
FOR TIME
33-27-21-15-9
Thrusters (65/45)
Jumping Pull-Ups
Saturday
Endurance
Harley
5 RFT
20 Cal Row
25 Lunges
800m Run
25 Air Squats
15 Push Ups
Partner Workout
IN TEAMS OF 2...
AMRAP x 22 MINUTES*
20 Alt. DB Devils Press (22.5/15)
30/20 Cal Row
50 Sit-Ups
70 Double Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Post Workout Strength
Performance & Fitness
Build to a heavy 5 reps Bench
Sunday
Weightlifting
Overhead Squat
4x4
Snatch Balance
4x5
Snatch Deadlift + Hang Snatch
5 x 4
RPE 6/7 or 60-70% 1RM
HIIT60
Strength
3 SETS
8/8 DB Farmer Split Squats*
16 Weighted Glute Bridge-Up**
*Use Light-Mod weight (Option for Back Rack Light Barbell)
**Option to elevate feet. DB placed across hips.
-Rest As Needed b/t Sets-
Workout
EMOM x 25 MINUTES
MIN 1 - :45 Back Rack Lunges (52.5/35)
MIN 2 - :45 Russian KB Swing (24/16)
MIN 3 - :45 Wall Walks
MIN 4 - :45 Echo/Row/C2 Bike
MIN 5 - :45 Plate GTOH (20/15)