Monday
Workout:
“CINDY-RELLA”
AMRAP x 6 MINUTES
3 Strict Pull-Ups
6 Feet Elevated Plate Push-Ups
9 Plate Front Squats (Athlete Choice)
-Rest 1:30-
AMRAP x 7 MINUTES
4 Chest to Bar Pull-Ups
8 Hand Release Push-Ups
12 Jumping Air Squats
-Rest 1:30-
AMRAP x 8 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Total Rounds + Reps)
Post Workout Strength
EMOM x 8 MINUTES
MIN 1 - :40 Alt. Seated Arnold Presses
MIN 2 - :40 DBL DB OH Hold*
*Stand for DBL DB Hold.
Tuesday
Strength
10:00 Build to a heavy Clean & Jerk
Workout
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (100/70)|(70/47.5)
Wednesday
Partner Wod
AMRAP 40
200m Run Together
40 Burpee Box Jumps (24/20)
600m Run Together
80 Alt. DB Goblet Box Step-Overs (22.5/15)|(15/10)
600m Run Together
40 Burpee Box Jumps
(Score is Rounds+Reps)
Weightlifting
Snatch
20:00 Build To A Heavy Snatch
Snatch Grip Deadlifts
3 x 5 @ 105% of Heavy
Weightlifting Accessory
Reverse DB Flyes
3 x 10-15
Thursday
Strength
Deadlift
15:00 Build to a moderate - heavy 3 rep “library” deadlift
Workout
5 SETS
ON A 3:00 RUNNING CLOCK...
15/12 Cal Row*
20 Alt. Single Arm Russian KB Swing (16/12)|(12/8)
Max Alt. V-Ups in Time Remaining...
-No Extra Rest b/t Sets-
*Increase Row by 5/4 Cals each Set.
Set 1: 15/12
Set 2: 20/16
Set 3: 25/20
Set 4: 30/24
Set 5: 35/28
(Score is Total Reps of Alt. V-Ups)
Cooldown
2 Rounds For Recovery
1:00 EZ Row
12 Slow Arm Haulers
10 Alt. Bird Dogs
8/8 Side Plank Rotations
1:00 Child's Pose
Hero Workout
“HOLLEYMAN”
Thirty rounds for time:
5 Wall ball shots @ 9/6 kg
3 Handstand push-ups
1 Power clean @ 100/70 kg
Friday
"MYMC 22.3"
15 Rounds For Time
1 Ring Muscle-Up
3 Thrusters (60/42.5)|(42.5/30)
6 Burpee Over Bar
(Score is Time)
MU Option 1: Jumping Bar Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up
Saturday
Endurance Workout
For Time
60/48 Cal Bike
40 Toes to Bar
60 Alt. Lunges
50/40 Cal Bike
30 Toes to Bar
50 Alt. Lunges
40/30 Cal Bike
20 Toes to Bar
40 Alt. Lunges
(Score is Time)
Partner Workout
"Battle Buddies"
16 Rounds For Time
20 Double Unders
10 Burpees Over Bar
5 Overhead Squats (42.5/30) (30/20)
(Score is Time)
Sunday
HIIT 60
For Time
Buy In: 400m run
Then 5 rounds of:
20 jumping lunges
20 air squats
10 knee to elbow
10 burpee to pull up
400m run
Weightlifting
Clean & Jerk
20:00 Build to a heavy Clean & Jerk
Clean Pulls
5 x 3 @ 105%
weightlifting accessory
Superset Bicep Curls & Banded Tricep Extensions
3 x 12