Monday
Strength
Front Squat
6-6-4
Building from previous weeks
Workout
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 - Wall Balls (20/14)|(14/10)
MOVT 2 - Cal Row
MOVT 3 - Alt. Overhead Wall Ball Lunges
MOVT 4 - Cal Row
*1 SET= MOVT 1-MOVT 4
Tuesday
Strength
4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull
Workout
AMRAP x 10 MINUTES*
1-2-3-and so on...
Bar Muscle-Ups
2-4-6-and so on...
Deadlifts 115/80 80/52.5
Wednesday
Partner Workout
You Go I Go
10 Push Jerks 70/47.5 52.5/35
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
(Score is Time)
P1- 10 Push Jerks
P2- 10 Push Jerks
Weightlifting
6x
20s On/ 2 mins Off
3 Squat Cleans @80%
5x2
Split Jerks
Build to a heavy total with correct positioning
Core
21-15-9
Banded Deadbugs
Hollow Rocks
Thursday
Workout
ON A 25:00 RUNNING CLOCK...
100/75 Cal Bike
Immediately Into...
AMRAP in Remaining Time Of...
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups 22.5/15 15/10 Box: 24/20
18 Alt. No Push-Up Renegade Rows
32 Double Unders
Hero
Klepto
Four rounds of:
•27 Box jumps, 24" box
•20 Burpees
•11 Squat cleans, 145/100 pounds
Friday
Strength
4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull
Workout
Double Down
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)
*Each time you break during a set of 22 T2B (no penalty when finishing the set)...perform 10 Jumping Air Squats to 6"" Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)...perform 5 Up-Down Over Bar.
Saturday
Endurance
1.) EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - :45 Max DB Floor Press 22.5/15 15/10
-Rest 1:00 b/t Part 1 & Part 2-
2.) EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - :45 Max Ring Rows
Teams of 3
AMRAP 35
120 KB Swings 24/16 16/12
P1- 400m Run
P2- Max Cal Row/Ski
P3- Max Cal Bike
120 Pull Ups
P1- Max Cal Row/Ski
P2- Max Cal Bike
P3- 400m Run
120 Wall Balls 20/14 14/10
P1- Max Cal Bike
P2- 400m Run
P3- Max Cal Row/Ski
Score = Total Cals on Bike + Row/Ski
Sunday
Weightlifting
6x
20s On/ 2 mins Off
2 Squat Snatches @80%
Back Squat
3x5 @ 60%
3x3 @ 75%
Core
Tabata
6x
Single Leg V Sits
Side Plank
Sit Ups
Side Plank
HIIT 60
Filthy Fifty!
FOR TIME
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)|(35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)*
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders