Monday
Strength
Bench Press
1x5 @ 40% 1x5 @ 50% 1x5 @ 60%
Workout
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Plate GTOH 20/15
Finisher
FOR TIME
20-15-10-15-20
Alt. Plank DB Taps
40-30-20-30-40
DB Russian Twists
Tuesday
Workout
Open 19.4
3 ROUNDS FOR TIME
10 Power Snatches 42.5/30 30/20
12 Bar Facing Burpees
-Rest 3:00-
3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees
(Score is Total Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
Wednesday
Partner Workout
Strength
Back Squats
1x5 @ 40% 1x5 @ 50% 1x5 @ 60%
10 SETS
AMRAP x 3 MINUTES
Work 3 mins
Rest 3 mins
12 DB Goblet Squats 22.5/15 15/10
8 Alt. DB Goblet Lunges
100m Run
*Pick-up where your partner finished
Weightlifting
Week 8
Snatch 5x1 @80%
Back Squat 5x1 90%
Thursday
Strength
Deadlift
1x5 @ 40% 1x5 @ 50% 1x5 @ 60%
Workout
EMOM x 16 MINUTES
MIN 1&2 - 35/28 Cal Bike
MIN 3 - 7 Sumo Deadlifts 125/85 85/60 + Max Up-Downs to a Target
MIN 4 - Rest
Hero
Hildy
100-calorie row
• 75 thrusters, 45-lb. barbell
• 50 pull-ups
• 75 wall-ball shots, 20-lb. ball
• 100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
Friday
Skill
3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top
Workout
4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch 22.5/15 15/10
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders
*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.
Finisher
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Tuck-Ups
MOVT 2 - Hollow Hold
Saturday
Endurance
EMOM x 8 MINUTES
30 Double Unders + 10 Sit-Ups
Immediately into ...
EMOM x 15 MINUTES
MIN 1 - 15/12 Cal Bike (20/15 C2 Bike)
MIN 2 - 15 Hang Power Cleans 52.5/35 35/25
MIN 3 - :45 KB Front Rack Hold 2x 24/16 16/12
Immediately into ...
EMOM x 8 MINUTES
30 Double Unders + 10 Sit-Ups
Partner Workout
N TEAMS OF 2...
AMRAP x 10 MINUTES
10 Strict Handstand Push-Ups
8 Hang Power Clean 60/42.5 42.5/30
-Rest 2:00-
AMRAP x 8 MINUTES
8 Strict Handstand Push-Ups
6 Hang Power Clean 70/47.5 52.5/35
-Rest 1:00-
AMRAP x 6 MINUTES
6 Strict Handstand Push-Ups
4 Hang Power Clean 80/60 60/42.5
*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.
Sunday
Weightlifting
Week 8
Clean & Jerk 5x1 @80%
Front Squat 5x1 90%
HIIT60
FOR TIME*
1 Mile Run
120 Box Jump Overs (24/20)
100 Reverse DB Lunges 15/10 10/8
80 Toes to Bar
*Partition All Work as Needed.