Monday
Queen Elizabeth II
Partner Workout
Share all work
1926m Row
96 DB Snatches 22.5/15
70 Burpees
96 Pull Ups
70 GTOH 70/52.5
96 Press Ups
2022m Run
Tuesday
Strength
Front Squat
8-6-6
Workout
Flat Line
7 SETS
ON A 2:30 RUNNING CLOCK...
20/15 Cal Row
8 Front Squats (135/95)|(95/65)
Max Burpees Over Bar in Time Remaining...
-Rest :30 b/t Sets-
(Score is Total Reps of Burpees)
Wednesday
Strentgth
In 10 minutes
4 SETS*
1 Push Jerk
+
1 Split Jerk
-Rest As Needed b/t Sets-
Partner Workout
FOR TIME
4 ROUNDS EACH
5 Push Jerks (70/47.5)|(52.5/35)
10 Toes to Bar
50 Double Unders
3 ROUNDS EACH
4 Push Jerks (85/60)|(60/42.5)
8 Toes to Bar
40 Double Unders
2 ROUNDS EACH
3 Push Jerks (90/65)|(65/45)
6 Toes to Bar
30 Double Unders
Weightlifting
In 20 minutes
5x2 Snatch
In 10 minutes
5x3 Snatch Pulls @110%
4x10 Back Squats @BW
Thursday
Strength
EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch
Workout
AMRAP x 16 MINUTES
10 Hang Power Snatch (35/25)|(30/20)
20 Box Jump Overs (24/20)
20 Russian KB Swings (24/16)|(16/12)
10 Chest to Bar Pull-Ups
Hero
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)
Friday
Strength
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean
Workout
EMOM x 16 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - AMRAP of the following*...
7 Hang Power Cleans (52.5/35)|(35/25)
7 Handstand Push-Ups
Saturday
Lion’s Pride 2022!
Sunday
Weightlifting
In 20 minutes
5x2 Clean + Jerk
In 10 minutes
5x3 Clean Pulls @120%
4x10 Push Press
Sunday Sweat
AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)
Finisher
3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold