Monday

Strength
6-4-2-6-4-2* Bench Press

Workout

"TABATA"
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Single DB Front Squat 15/10 10/8
TABATA 2 - Knees to Elbow
TABATA 3 - Double Unders

-Rest 1:00 b/t Tabatas-

Tuesday

Strength

EVERY 1:30 x 7 SETS*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder To Overhead

*Start Moderate and build to Mod-Heavy.

Workout
DT

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

Wednesday

Partner Workout

AMRAP x 28 MINUTES
You Go I Go
12/10 Cal Row
10 Goblet KB Lunges 24/16 16/12
15 Sit-Ups

After every round complete 3 Bar Muscle Ups together

(Score is Total Rounds + Reps)

BMU Option 1: Up-Down Jumping Bar Muscle-Up
BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up

Weightlifting

7x
1 Clean + 2 Split Jerks @70%

5x
2 Pause Front Squats @70%

3x
8-12 RDLs @BW

Thursday

Workout

GRATITUDE
4 ROUNDS FOR TIME
11 Power Snatches (95/65)|(65/45)
400m Run
12 Handstand Push-Ups
22/18 Cal Bike
12 Burpees

(Score is Time)

KG BB: (42.5/30)|(30/20)

Hero

Dork

6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Friday

Strength

8-6-4-6-8 Back Squat

Workout

CLEARANCE SALE
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)|(75/55)
8 Pull-Ups
10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Saturday

Endurance

FOR TIME
90/75 Cal Row
75 Sumo Deadlifts 90/65 65/45
75 Hand Release Push-Up
60/50 Cal Row
50 Sumo Deadlifts
50 Hand Release Push-Up
30/25 Cal Row
25 Sumo Deadlifts
25 Hand Release Push-Ups

Partner Workout

AMRAP 30
Split the work
200 Double Unders
100 Deadlifts 70/50 50/35
50 Cal Bike
25 Wall Walks

Super Saturday 10-12

0-20 minutes
AMRAP
500m Row
21 Thrusters 42.5/30 30/20
21 Burpees over bar

20-25 minutes
Rest

25- 45 minutes
Helen
3RFT
400m Run
21 KB Swings 24/16 16/12
12 Pull Ups

Rest for remaining time

45- 75 minutes
In Pairs
AMRAP
Split the work
200 Double Unders
100 Deadlifts 42.5/30 30/20
50 Cal Bike
25 Wall Walks

Sunday

Weightlifting

7x
1 Snatch + 2 Overhead Squats @70%

5x
2 Pause Back Squats @70%

5x
10 Weighted Sit Ups 10-20kg
15 Slow High Knees

HIIT60
EMOM x 24 MINUTES
MIN 1 & 2 - AMRAP of 10 Toes to Bar + 35 Double Unders*
MIN 3 - 15 DB Push Press 22.5/15 15/10
MIN 4 - :45 Cardio Choice

*Pick up where you left off.