Monday
"ELIZA & BETH"
FOR TIME
9-7-5
Ground to Overhead (85/60)|(60/42.5)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (42.5/30)|(30/20)
21-15-9
Burpees Over the Bar
(Score is Total Time)
Tuesday
Strength
3 SETS
12-15 PVC Banded Lat Push-Downs
5-7 Wide Grip Pull-Ups
-Rest As Needed b/t Sets-
Workout
3 SETS
ON AN 8:00 RUNNING CLOCK...
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run
-Rest the Remainder of the Set-
*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.
(Score is Slowest Set for Time)
Wednesday
Partner Workout
FOR TIME
75/60 Cal Row
60 Wall Balls (9/6) (6/5)
60 Box Jumps (24/20)
75/60 Cal Row
90 Wall Balls
90 Box Jumps
75/60 Cal Row
120 Wall Balls
120 Box Jumps
75/60 Cal Row
(Score is Time)
Weightlifting
Clean & Jerk 6 x 1 @ 80%
Back Squat 5 x 3 @ 75-80%
RDL 4 x 10*
*build from last week
Thursday
Workout
EMOM x 25 MINUTES
MIN 1 - :45 Single Arm Devil Press 22.5/15 15/10
MIN 2 - :45 Russian Twists*
MIN 3&4 - Max Cal Cardio Choice
MIN 5 - Walking Rest
*Option to use DB.
(Score is Lowest Cals)
Cool Down
FOR RECOVERY
1:00 Single Arm Banded Distraction (R)
1:00 Single Arm Banded Distraction (L)
1:00 Hanging Partner Shoulder Stretch
2:00 Foam Roll Lats
Hero
“Viola”
Complete as many rounds as possible in 20 minutes of:
•Run 400 meters
•11 power snatches (42.5/30)
•17 pull-ups
•13 power cleans (42.5/30)
Friday
"MYMC 22.2" (Part 1)
1.) AMRAP x 10 MINUTES
6 Power Snatches (42.5/30)|(30/20)
8 Push Press
24 Double Unders
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
"MYMC 22.2" (Part 2)
2.) ON AN 8:00 RUNNING CLOCK...
Build to a Heavy Complex...
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
Saturday
Endurance
FOR TIME
10 Chest to Bar Pull-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
50 Up-Downs
40 Walking Lunges
30 Hand Release Push-Ups
20/15 Cal Bike
10 Chest to Bar Pull-Ups
(Score is Time)
Partner Workout
IN TEAMS OF 2...
AMRAP x 25 MINUTES
20 Renegade Row *
30/24 Cal Bike
40 DB Thrusters @ 22.5/15 15/10
50 Synchro Lunges
60 Burpees
*1 Rep = Right arm row + left arm row
P1 works while P2 rests.
The Synchro Lunges are completed together.
Split work as needed.
(Score is Rounds + Reps )
Sunday
HIIT
4 SETS*
AMRAP x 6 MINUTES
16 KB Swings (24/16)|(16/12)
12 Sumo Deadlift High Pulls (35/25)|(30/20)
8 Thrusters
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Weightlifting
Snatch 8 x 1 @ 75%
Push Press 3 x 5 @75 - 80%
Bent Over Row 5 x 10*
*Build from last week