Monday
Strength
Tempo Wide Grip Bench Press
Workout
6 SETS
ON A 3:00 RUNNING CLOCK...
30/24 Cal Row
Max Reps in the Remaining Time...
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows
-Rest :30 b/t Sets-
(Score is Total Reps)
Tuesday
Workout
AMRAP x 15 MINUTES
1 Power Snatches (70/47.5)|(52.5/35)*
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on...).
(Score is Rounds + Reps)
Finisher
2-3 SETS
8/8 Single Leg Glute Bridge-Up
-Immediately Into-
15 DB Glute Bridge-Ups
-Immediately Into-
:45 Glute Bridge Hold
-Rest as Needed b/t Sets-
Wednesday
Partner Workout
“Angie’s Got Wheels”
Teams of 2
AMRAP 30
100 Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats
*While 1 partner chips away at the bodyweight movements, the other bikes 500/400m or Rows 250/200m or Ski's 200/150m, Partners switch when the partner on the machine finishes
Weightlifting
Squat Cleans
1Rep @ each percentage every 90s (10 reps total)
40%,45%,50%......90%
Split Jerks
5 x 3 - 60% - 65% -70%
weightlifting accessory:
Superset
Filly Press
Banded Tricep Ext
Thursday
Workout
For Time
10-9-8-7-6
Shoulder to Overhead (60/42.5)|(42.5/30)
Up-Downs Over Bar
Immediately Into...
5-4-3-2-1
Shoulder to Overhead (85/60)|(60/42.5)
Up-Downs Over Bar
*After each set complete 25 'Unbroken' Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty.
(Score is Time)
Hero Workout
“SCHMALLS”
Run 800 meters
Then two rounds of:
• 50 Burpees
• 40 Pull-ups
• 30 One-legged squats
• 20 Kettlebell swings, 1.5 pood
• 10 Handstand push-ups
Then, Run 800 meters
Friday
Gymnastic Skills
EMOM x 6 MINUTES
Practice one of below Pulling Options...
Option 1:
2 Hips to Bar + 1 Bar Muscle-Up
Or...
Option 2:
2 Dynamic Kip Swing + 1 Pull-Up
Or...
Option 3:
3 Simulated Kip Swing or 3 Jumping Pull-Ups
Workout
3 SETS
AMRAP x 6 MINUTES*
3 Bar Muscle-Ups
9 Hand Release Push-Ups
18 Wall Balls (9/6, 6/4)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
Saturday
Endurance Workout
“Are We There Yet?!?”
5 Rounds For Time:
1000m/800m Row
30 Box Jumps (24"/20")
30 Dumbbell Snatches (22.5/15) (15/10)
40 Min Time Cap
Partner Workout
IN TEAMS OF 2...
For Time*
80 SA DB Devils Press (22.5/15)|(15/10)
80 DB Goblet Lunges
400m Run
60 SA DB Devils Press
60 DB Goblet Lunges
400m Run
40 SA DB Devils Press
40 DB Goblet Lunges
400m Run
20 SA DB Devils Press
20 DB Goblet Lunges
400m Run
*While P1 is completing Devils Press, P2 holds Tall Plank. While P1 is completing Goblet Lunges, P2 holds a Wall Sit. Split work as needed. Both partners complete the 400m Run together.
(Score is Time)
Sunday
HIIT
“Fight Gone Bad”
3 Rounds For Max Reps
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals
-1:00 Rest b/t Rounds-
Finisher
3 SETS
20 Single DB Crush Curl
20 Weighted Sit-Ups
-Rest as Needed b/t Sets-
Weightlifting
Snatch Balance
5 x 3 @ 70%-75%
Snatch Pulls
5 x 3 @ 110%
Light Squat Snatches
3 x 3 @ 40%-50%