Monday
Workout
3 SETS
50 Wall Balls (9/6)|(6/5)
40 Sit-Ups
300/250m Row
20 Pull-ups
10 Overhead Squat (52.5/35)|(35/25)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
FOR RECOVERY
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
:45/:45 PVC Flagpole Stretch (R/L)
1:00 Child Pose
Tuesday
Workout
“21 Jump Street”
10 ROUNDS FOR TIME
3 Deadlifts (125/85)|(85/60)
6 Bar Facing Up-Downs
12 Box Jump Overs (24/20)
(Score is Time)
Wednesday
Partner Workout
In Pairs
10 wall walks
800m run (alt every 200m)
16 clean and jerks (85/50)
32 alt WB sit-ups (passing 20/14 wb to partner)
10 wall walks
1k run (alt every 200m)
14 clean and jerks (90/55)
48 alt alt WB sit-ups
10 wall walks
1200m run (alt every 200)
12 clean and jerks (95/65)
64 alt wb sit-ups
Split Wall Walk & C&J reps any way you want
45Min Time Cap
Weightlifting
Squat Waves:
Wave #1
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat
Set #3 – 2 Back Squats @ 76% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 71% of 1RM Back Squat
Set #5 – 4 Back Squats @ 76% of 1RM Back Squat
Set #6 – 2 Back Squats @ 81% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 76% of 1RM Back Squat
Set #8 – 4 Back Squats @ 81% of 1RM Back Squat
Set #9 – 2 Back Squats @ 86% of 1RM Back Squat
Midline Accessory:
3sets
30 Weighted Situps
20 Seconds Flutter Kicks
1:00 Tall Plank
Thursday
Workout
AMRAP x 22 MINUTES
1000/800m Row
50 Alt. Crossbody Mountain Climbers
25 Ring Rows
(Score is Rounds + Reps)
Post Workout Strength
3 SETS
8/8 Feet Elevated DB or KB Goblet Reverse Lunge
12 DBL DB or KB RDL
16 Jumping Air Squats
-Rest As Needed b/t Sets-
Hero Workout
“BULGER”
Ten rounds for time of:
150m Run
7 Chest to bar pull-ups
7 Front Squats @ 60kg / 42.5kg 135/95
7 Handstand push-ups
Friday
Strength
ON A 15:00 RUNNING CLOCK...
Build to a Heavy weight of the below complex...
1 Power Clean
+
1 Hang Power Clean
+
1 Split Jerk
(Score is Weight)
Workout
“GRETTEL”
10 ROUND FOR TIME
3 Clean & Jerks (60/42.5)|(42.5/30)
3 Burpees Over Bar
(Score is Time)
Saturday
Endurance
4 SETS*
AMRAP x 6 MINUTES
10-20-30 and so on...
Double Unders
5-10-15 and so on...
Hand Release Push-Ups
1-2-3 and so on...
Front Squats (85/60)|(60/42.5)
-Rest 2:00 b/t Sets-
*Start from the beginning at each set.
Partner Workout
In Pairs
4 rounds
20 burpee pull-ups
40/32 Calorie row
60 wall balls (9/6)
800m Run Together
Sunday
Workout
EMOM x 20 MINUTES
MIN 1 - :40 KB Sumo Deadlift High Pull (24/16)|(16/12)*
MIN 2 - :40 Toes to Bar
MIN 3 - :40 Russian KB Swings*
MIN 4 - :40 Cal Bike
*Option for Heavier KB.
(Score is Total Reps)
Weightlifting
Clean & Jerk
6 x 1 @ 75% - 80% - 85% - 90% - 95% - 95+%
Muscle Clean
5 @ 45%
4 @ 48%
3x3 @ 52%
Clean Pull
4 x 2 @ 105-110%