Monday
Strength
5-5-5-5
Weighted Pull-Ups
*Weight starts light, build to Heavy
Workout
EMOM 15 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - :50 Max Strict Pull-Ups
MIN 3 - :50 Max Hand Release Push-Ups
(Score is Total Reps)
Tuesday
Strength
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex of:
1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH
(Score is Weight)
Workout
DT
Five rounds of:
• Deadlift, 12 reps
• Hang power clean, 9 reps
• Push jerk, 6 reps
Weight: 70/47.5
Wednesday
Partner Workout
AMRAP 35
1 Mile Run
80 DB Thrusters (1)
60 Alt. DB Suitcase Lunges 22.5/15 15/10
20 Wall Walks
*Partition as needed to complete all the work
(Score is Rounds & Reps)
Weightlifting
Snatch 5x1
15 minutes to build to 80% of 1rm
15 minutes to complete 5x1
Back Squat 3x1
10 minutes to build to 80% of 1rm
10 minutes to complete 3x1
Thursday
Workout
FOR TIME
24-21-18-15-12-9-6
Cal Machine (Preferably Row)
Kettlebell Swings 24/16 16/12
(Score is Time)
Finisher
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
Hero
Gunny
For time:
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run
•50 push-ups
•50 sit-ups
•1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Friday
Strength
3 Attempts at a 10-Rep Thruster
Workout
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters 60/42.5 42.5/30
10 Up Downs Over Bar
(Score is Rounds + Reps)
Saturday
Endurance
FOR TIME
4 ROUNDS
5 DB Devil's Clean 22.5/15 15/10
5 DB Renegade Rows*
200m Run
Immediately Into...
4 ROUNDS
50 Double Unders
10 Pull Ups
Immediately Into...
4 ROUNDS
5 DB Devil's Clean
5 DB Renegade Rows*
200m Run
(Score is Time)
*1 Rep = Push-Up + Row L + Row R
Partner Workout
IN TEAMS OF 2...
AMRAP x 9 MINUTES
3 DB Devil's Clean 22.5/15 15/10
3 DB Renegade Rows*
Immediately Into...
AMRAP x 9 MINUTES
30 Double Unders
5 Pull Ups
Immediately Into...
AMRAP x 9 MINUTES
3 DB Devil's Clean
3 DB Renegade Rows*
(Score is Total Rounds + Reps)
*1 Rep = Push + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.
Sunday
Weightlifting
Clean & Jerk 5x1
15 minutes to build to 80% of 1rm
15 minutes to complete 5x1
Back Squat 3x1
10 minutes to build to 80% of 1rm
10 minutes to complete 3x1
HIIT 60
3 SETS FOR QUALITY
12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)
16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)
18 KB Heel Taps*
2:00 Machine Of Choice
*L+R=1 Rep.
-Rest 1:30 b/t Sets-
FIniher
100 Burpees
E2MO2M
3 Wall Walks
Time Cap 20 minutes