Monday
Strength
Bench Press
5-5-5-5
1+1/2 Reps
Workout
1.) AMRAP x 8 MINUTES
4-6-8-and so on...
Cal Bike
Wall Balls (20/14)|(14/10)
(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-
2.) FOR TIME
50/40 Cal Bike
50 Wall Balls
(Score is Time)
KG WB: (9/6)|(6/5)
Tuesday
Strength
1.
Build to a Mod-Heavy 4-Rep Deadlift
2.
EMOM 4
2 Deadlifts
Workout
10 ROUNDS FOR TIME
2 Deadlift 142.5/92.5 100/70
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
Wednesday
Strength
5-4-3-2
High Bar Back Squat
Partner Workout
5 ROUNDS EACH FOR TIME
15 Thrusters 35/25/ 30/20
30 Double Unders
100m Run
Complete full rounds
(Score is Time)
Weightlifting
EMOM 10
Starting @50%
1 Snatch
5x5 Snatch Grip Push Press
5x5 Snatch Grip Deadlifts
Thursday
Workout
Ricky Bobby
EMOM x 20 MINUTES
MIN 1 - 15 Burpees
MIN 2 - 25 Sit-Ups
MIN 3 - 15/12 Cal Row*
MIN 4 - Rest
*Each 'Round' Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
Finisher
2-3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-
Hero
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Friday
Strength
EVERY 1:30 x 6 SETS*
1 Power Clean
+
2 Hang Power Cleans
*Start Light and build past workout weight.
Workout
ELIZA-PLUS
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Saturday
Endurance
AMRAP x 5 MINUTES
8 Box Jumps (20)
6 Alt. Overhead Lunges 42.5/30 30/20
4 Chest to Bars
-Rest 1:00-
AMRAP x 7 MINUTES
10 Box Jumps (24/20)
8 Alt. Front Rack Lunges
6 Chest to Bars
-Rest 1:00-
AMRAP x 9 MINUTES
12 Box Jumps (30/24)
10 Alt. Back Rack Lunges
8 Chest to Bars
(Score is Total Rounds + Reps)
Finisher
8 SETS (:20 ON/ :10 OFF)
MOVT 1 - Plate Weighted Sit-Ups
MOVT 2 - Plate Curls
*1 SET = MOVT 1 + MOVT 2.
Teams of 3
AMRAP 30
P1. 400m Run
P2. AMRAP
5 Hang Squat Cleans 42.5/30 30/20
5 Burpees Over Bar
P3. Rest
(Score is Rounds & Reps)
Swap when the runner is back
Sunday
Weightlifting
EMOM 10
Starting @50%
1 Clean & Jerk
5x3 Front Squats @75%
5x5 Push Press
HIIT60
2 ROUNDS
1000m Run
50 Russian KB Swings 24/16 16/12
50 Sit-Ups
Into
2 ROUNDS
50/40 Cal Ski
30 Goblet Squats
30 Hollow Rocks
(Score is Time)