Monday
Strength
Performance & Fitness
5 SETS*
1 Clean Pull
+
1 Clean High Pull
+
1 Muscle Clean
ROE 6 *Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 4 of 7 (Oly Cycle)
Workout
Elizabeth
FOR TIME
21-15-9
Cleans (135/95)
Ring Dips
(Score is Time)
KG BB: (60/42.5)
Workout
Fitness
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
(Score is Time)
KG BB: (60/42.5)
Tuesday
Strength
Performance
Build to a Moderate-Heavy Set of 3 Overhead Squats
Fitness
Build to a Moderate-Heavy Set of 3 Front Squats
Workout
Performance
The Quadfather
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*
*Cals increase by 4 Cals each full round.
(Score is Rounds + Reps)
KB WB: (9/6)
Workout
Fitness
AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*
*Cals increase by 2 Cals each full round.
(Score is Rounds + Reps)
KB WB:(6/5)
Wednesday
Strength
Performance & Fitness
Deadlift
6-6-6-6
RPE 8 - Sub-Max Heavy loading/feel
Partner Workout
Performance & Fitness
With a Partner - You Go I Go
12 SETS (:20 ON/ :20 OFF)*
MOVT 1 - Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 - Up-Down Over Bar
MOVT 3 - Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.
(Score is Total Reps)
Weightlifting
Snatch for load:
#1: 8 reps @ 50%
#2: 8 reps @ 60%
#3: 6 reps @ 65%
#4: 6 reps @ 65%
#5: 4 reps @ 70%
#6: 4 reps @ 70%
Snatch Grip Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
Perform at 110% of 1RM Snatch
Thursday
I can be your hero baby!
Performance
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (22.5/15)|(15/10)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option:
15 Ring Muscle-Ups
25 Bar Muscle-Ups
(Score is Time)
RPE 6 - Moderate+ pace/feel
I can be your hero baby!
Fitness
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (15/10)|(10/7.5)
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option:
15 Burpee Pull-Ups
25 Pull-Ups
(Score is Time)
Friday
Strength
Power Snatch8-6-4-8-6-4
RPE 7 - Moderate-Heavy loading/feel
Workout
Performance
EMOM x 12 MINUTE
MIN 1 - 20/15 Cal Bike
MIN 2 - 1 Power Snatch (Mod-Heavy)*
*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
RPE 8 - Sub-Max High pace/feel
Fitness
EMOM x 12 MINUTE
MIN 1 - 15/12 Cal Bike
MIN 2 - 2 Power Snatch (Mod)*
*Athletes chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
Saturday
Endurance
Performance
EMOM x 28 MINUTES
MIN 1 - 15/10 Cal Ski/Row
MIN 2 - 50 Double Unders
MIN 3 - 12 TTB
MIN 4 - Rest
RPE 7
Fitness
EMOM x 28 MINUTES
MIN 1 - 12/8 Cal Ski/Row
MIN 2 - 75 Single Unders
MIN 3 - 12 Knees to chest
MIN 4 - Rest
RPE 7
Partner Workout
Performance & Fitness
IN TEAMS OF 2…
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (24/16)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (24/20)
*Option for Toes to 'Something'
(Score is Rounds + Reps)
*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.
RPE 7 - Moderate-High pace/feel
Finisher
3 SETS
40 Alt. KB Flutter Kicks
20 KB Horn Curls
20 KB Upright Rows
Sunday
Weightlifting
Clean for load:
#1: 8 reps @ 50%
#2: 8 reps @ 60%
#3: 6 reps @ 65%
#4: 6 reps @ 65%
#5: 4 reps @ 70%
#6: 4 reps @ 70%
Clean Deadlift
5 x 4
Perform at 110% of 1RM Clean
HIIT60
Performance
2 ROUNDS FOR TIME*
100/80 Cal Row
75 Air Squats
50 Hand Release Push-ups
25 Pull-Ups**
*Wear a 20lb Vest if you have it.
**Option to Perform Strict Pull-Ups
(Score is Time)
RPE 7 - Moderate-High pace/feel
Fitness
2 ROUNDS FOR TIME
80/60 Cal Row
75 Air Squats
50 Push-ups
25 Pull-Ups
(Score is Time)