Monday
Strength
Bench Press
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%
Workout
AMRAP x 6 MINUTES
10 Alt. DB Front Rack Reverse Lunges 15/10 or 12.5/8
8/6 Cal Bike / Ski
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Up-Downs
8/6 Cal Bike/ Ski
6 Alt. DB Front Rack Reverse Lunges 22.5/15 or 15/10
(Score is Total Rounds + Reps)
Tuesday
Strength
Back Squat
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%
Workout
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
(Score is Rounds + Reps)
Wednesday
Partner Workout
IN TEAMS OF 2...
AMRAP x 24 MINUTES*
25 Double Unders
15 Russian KB Swings 24/16 or 16/12
5 Strict Ring Dips
*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20). Once P1 finishes a round, switch.
(Score is Total Box Step-Up Reps)
Finisher
6 SETS
:30 Max Alt. V-Ups
:30 Tall Plank Hold
Weightlifting Week 4
Snatch- Daily Max into
1x 75% 80% 85% 90% 90%+
Snatch Pull 5x2 @90% of Snatch
Back Squat
1x2 @85% 87% 90% 92%
Thursday
Strength
Deadlift
1x5 @ 75% 1x3 @ 85% 1x1+ @ 95%
Workout
Christine
3 ROUNDS FOR TIME
500/400m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (24/20)
*BW DL should be considered relatively light and done unbroken.
(Score is Time)
Hero
Taylor
4 rounds for time of:
• Run 400 meters
• 5 burpee muscle-ups
If you've got a 20-lb. vest or body armor, wear it.
Friday
Strength
Tempo Overhead Squats
5-5-5 (22X1)
Workout
Cool Hand Luke
7 ROUNDS FOR TIME
7 Overhead Squats 52.5/35 or 35/25
7 Bar Facing Burpees
7 Toes to Bar
100m Run
(Score is Time)
Saturday
Classes will be 90 minutes for today…
0730, 0900, 1030
Murph
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
This can be done Solo or Partner
Sunday
Weightlifting
Clean & Jerk- Daily Max into
1x 75% 80% 85% 90% 90%+
Clean Pull 5x2 @90% of Clean & Jerk
Front Squat
1x2 @85% 87% 90% 92%
HIIT60
4 SETS FOR QUALITY
40/30 Cal Machine
30 Sit-Ups
20 Broad Jumps
10 Alt. Plate Around the World (Athlete Choice, Moderate-Light)
50m Overhead Plate Walk
-Rest 1:00 b/t Sets-