Recommended Workouts
Monday
Strength
In 15 minutes
4x
Front Squats 10 reps
Max Jumping squats
20s 1/2 Squat hold
Workout
5RFT
10 Hand Release Press Ups
10 Thrusters 42.5/30
50 Double Unders
Time cap - 10 minutes
Tuesday
Partner Workout
AMRAP 26
12 Russian Swings 32/24
6 Plank Traverses
3 Burpees
Complete full rounds
Wednesday
Endurance
50-40-30-20-10 (Male Cals)
40-32-24-16-8 (Female Cals)
Cal Row or Bike
Hang Power Clean + Jerk 42.5/30
Sit Ups
Time cap - 40 minutes
A time of 35 minutes is
10 cals a minute
10 C+J a minute
30 sit ups a minute
Weightlifting
Snatch
15 mins:
6x3
Hang Snatch High Pulls (2s pause at knee)
70-80%
15 mins:
6x3
Hang Snatch x2 + Pause Hang Snatch
60-70%
Thursday
Strength
4RFQ
4RFQ
15 Deadlifts
15 Deficit Jumping Lunges Each Leg
Workout
For Time
15 Burpees
15 Deadlifts 80/60
400m Run
12 Burpees
12 Deadlifts
400m Run
9 Burpees
9 Deadlifts
400m Run
Friday
Strength
In 15 minutes
3x
Max Pull Ups
Max Press Ups
Max Bent Over Row
Max Strict Press
Same weight for Bent Over Row & Strict Press
Bent Over Row should be near to twice as many reps as Strict Press
Workout
AMRAP 13
35 Double Unders
4 Devil Presses 20/12.5
Saturday
Endurance
1200m Run
12 Squat Cleans 60/40
24 Hand Release Press ups
1000m Run
10 Power Cleans
20 Burpees
800m Run
8 Clusters
16 Single Leg V Sits
Teams of 3
In 30 minutes
1. 400m Run
2. AMRAP
2 Deadlifts 42.5/30
3 Hang Power Cleans
4 STOH
5 Burpees
3. Rest
Rotate once runner is back
Score = Total Rounds of AMRAP
Sunday
Weightlifting
15 mins:
Pause Clean High Pulls
6x3
70-80%
15 mins:
Pause Clean + Clean + Jerk
6 sets
60-70%
Just Move
5 minutes
Max distance on machine
1 minute rest
15 minutes
Max Rounds
12 Air Squats
10 Sit ups
8 Press Ups
1 minute rest
5 minutes
Max distance on machine