Monday
Open Gym 10-12
Tuesday
Strength
Push Jerk
5-5-5-5
Workout
6 SETS
32 Double Unders
8 Shoulder to Overhead 70/47.5 52.5/35
32 Double Unders
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Wednesday
Strength
Deadlift
5-5-5-5
Workout
ON A 3:00 RUNNING CLOCK...
400m Run
-Rest w/ Time Remaining-
Then Into...
ON A 5:00 RUNNING CLOCK...
600m Run
15 Deadlifts 100/70 70/47.5
-Rest w/ Time Remaining-
Then Into...
ON A 7:00 RUNNING CLOCK...*
800m Run
20 Deadlifts
40 Sit-Ups
*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.
(Score is Total Time)
Thursday
Workout
EMOM x 21 MINUTES
MIN 1 - :40 Max Cal Bike
MIN 2 - :40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)
MIN 3 - :40 Max Strict Handstand Push-Up
(Score is Total Reps)
HSPU Option 1: Pike Push-up
HSPU Option 2: DB Strict Press
Finisher
3 SETS*
AMRAP x 2 MINUTES
15 Single DB Curls
50' Gun Walk
-Rest 1:00 b/t Sets-
Friday
Strength
Bench Press
5-3-1-5-3-1
Workout
5 SETS*
AMRAP x 2 MINUTES*
10 KB Swings 24/16 16/12
8 Ring Rows
6 Goblet Squat
-Rest :30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Saturday (NYE)
Endurance
Countdown
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
*After each full round complete a 100m Run. The workout ends with a 100m Run.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout
Twenty Twenty Who
IN TEAMS OF 2...
AMRAP x 35 MINUTES*
50/40 Cal Row
50 Wall Balls (20/14)|(14/10)
25 Synchro Burpees
*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.
(Score is Rounds + Reps)
Sunday NYD
REST