Monday
Strength
E3MO3M 18
3 Power Cleans
1 Push Jerk
Increase weight every 3 mins
Start at 60% of push jerk 1RM
Bar can be dropped between cleans
Workout
For Time
12-10-8-6-4-2
GTOH 42.5/30
Burpees Over Bar
Technique Tuesday
Double Under Drills
EMOM 10
1. 10 Single Unders + 1 Double Under
2. 9 Single Unders + 2 Double Unders
3. 8 Single Unders + 3 Double Unders
4. 7 Single Unders + 4 Double Unders
5. 6 Single Unders + 5 Double Unders
6. 5 Single Unders + 6 Double Unders
7. 4 Single Unders + 7 Double Unders
8. 3 Single Unders + 8 Double Unders
9. 2 Single Unders + 9 Double Unders
10. 1 Single Under + 10 Double Unders
Workout
AMRAP 20
100 Double Unders
10 Devil Presses 22.5/15 (1)
200m Run
Wednesday
Partner Workout
AMRAP 32
200m Run
14 Wall Balls 20/14
8 Toes To bar
Complete full rounds
Weightlifting
15 mins:
Power Clean + 2 Jerks (pause in 2nd jerk for 3s)
70%
Aim to lift every 90s
4 sets for quality:
8-10 Weighted back rack jump
8-10 Press from split x8-10
Thursday
Strength
5 Rounds
Max Reps
30s On
30s Off
Strict Pull Ups
Press Ups
DB Renegade Rows
DB Strict Press
Workout
For Time
100 Double Unders
10 Hand Release Press Ups
10 Press Ups
80 Double Unders
8 Hand Release Press Ups
8 Press Ups
60 Double Unders
6 Hand Release Press Ups
6 Press Ups
40 Double Unders
4 Hand Release Press Ups
4 Press Ups
20 Double Unders
2 Hand Release Press Ups
2 Press Ups
Time Cap 10 minutes
Friday
Strength
5 Rounds
5 Split Squats Each Leg
7 Box Step Ups Each Leg
10 Jumping Lunges
2 mins rest
Workout
AMRAP 15
12 Box Jumps 24/21
16 KB Swings 24/16
20 Sit Ups
Saturday
Endurance
EMOM 32
1. 10/8 Cal Bike
2. 10 Front Squats 60/40
3. 12 Burpees
4. Rest
Teams of 4
AMRAP 36
80 Cal Row
60 Single Arm DB Thrusters 22.5/15
40 Wall Walks
Sunday
Weightlifting
20 mins:
Snatch Deadlift + Hang Snatch
70%
OHS:
5x5 @ 65-70%
Just Move
EMOM 15
1. 18 Plate GTOH 20/15
2. 12 Burpees Over Plate
3. Rest
1 Min Wall Sit
1 Min Rest
EMOM 15
1. 20 Russian Swings 24/16
2. 20 Press Ups
3. Rest