Monday
Strength
ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Bench Press
Workout
EMOM x 8 MINUTES
MIN 1 - :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 - :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)
Immediately Into...
EMOM x 8 MINUTES
MIN 1 - :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 - :50 Max Ring Rows
(Score is Total Reps)
Tuesday
Strength
ON A 25:00 RUNNING CLOCK... Build to a Heavy 1-Rep Deadlift
Workout
Open 13.2
AMRAP x 10 MINUTES
5 Shoulder to Overhead (115/75)|(75/55)
10 Deadlifts
15 Box Jumps (24/20)
(Score is Rounds + Reps)
KG BB: (52.5/35)|(35/25)
Wednesday
Forrest Rump
4 SETS
ON A 7:00 CLOCK...
800m Run
10 Alt. DB Farmer's Lunges* 22.5/15 15/10
10 Toes to Bar*
Rest with Time Remaining...
-No Additional Rest b/t Sets-
*Add 5 Reps each set.
(Score is Each Set for Time)
Finisher
FOR TIME
20-15-10-15-20
Plate GTOH 20/15
Straight Leg Sit-Ups
Weightlifting Test Week
Clean & Jerk - 20 Mins to find max weight
Front Squat - 20 Mins to find max weight
Thursday
Strength
ON A 25:00 RUNNING CLOCK... Build to a Heavy 1-Rep Back Squat
Workout
4 SETS
ON A 2:30 RUNNING CLOCK...
20/15 Cal Bike
Max Reps in the Remaining Time...
ODD ROUNDS: No Push-Up Renegade Rows 22.5/15 15/10*
EVEN ROUNDS: Push-Ups
-Rest :30 b/t Sets-
*1 Rep = Right Arm + Left Arm.
Hero
Willy
(Score is Total Reps)
Three rounds for time of:
• Run 800 meters
• 225/155 pound Front squat, 5 reps
• Run 200 meters
• 11 Chest to bar pull-ups
• Run 400 meters
• 12 Kettlebell swings, 2 pood
Friday
FREAKY FRIDAY
4 Envelopes…4 Workouts
You’ll complete a general warm up, then pick an envelope and complete the workout inside.
Saturday
Enduance
5 Rounds of Hell
60s Air Bike
20 Lunges
15 DB Deadlifts 22.5/15
10 Box Jumps 24/20
Score = Total Cals on Bike
Target = 100/70 Cals
Partner Workout
IN TEAMS OF 2...
2 ROUNDS FOR TIME*
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings 24/16 16/8
50 Walking Lunges
50 Knees to Elbow
50 Push Press 30/25 20/15
50 Plate Good Mornings 20/15 15/10
50 Wall Balls 20/14 14/10
50 Burpees
50 Double Unders
*P1 works while P2 Rests. Split work as needed.
(Score is Time)
Sunday
Weightlifting Test Week
Snatch - 20 Mins to find max weight
Back Squat - 20 Mins to find max weight
HIIT60
AMRAP x 18 MINUTES
100m DB Farmers Carry 15/10 10.8
15 DB Hang Muscle Cleans
200m Run
25 Sit-Ups
(Score is Rounds + Reps)
Post Workout Strength
3 SETS
12-15 DB Zottman Curls
12-15 DB Pull-Overs
12-15 Rolling DB Tricep Extensions
-Rest As Needed b/t Sets-
(No Measure)