Monday

Strength

ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Front Squat

Workout

AMRAP x 8 MINUTES

35 Double Unders*

7 Front Squats (42.5/30)|(30/20)

*Option for Unbroken Double Unders

(Score is Rounds + Reps)

Tuesday

Workout

"POWER PLUS AMANDA"

FOR TIME

11-9-7-5

Power Snatch (60/42.5)|(42.5/30)

Bar Muscle-Up

(Score is Time)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

Wednesday

Partner Workout

IN TEAMS OF 2...

2 SETS

AMRAP x 14 MINUTES*

200m Run

30 Toes to Bar

100m DBL KB Farmer Carry (Athlete Choice, Moderate)

120 Alt. Crossbody Mountain Climbers

-Rest 1:30 b/t Sets-

*Pick up where you left off. P1 & P2 both complete 200m Run together. All other work is split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

Weightlifting

Clean* - For Quality - 20mins

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

*Squat Clean for experienced lifters

Hang Clean for newer lifters

Overhead Squat - For Quality 20mins

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

Thursday

Workout

5 SETS

ON A 4:00 RUNNING CLOCK...

300/250m Row

10 Up-Down Over Rower

20 DB Floor Press (22.5/15)|(15/10)

Max Sit-Ups in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Reps of Sit-Ups)

Hero Workout

“DANIEL”

For time:

•50 Pull-ups

•400 meter run

•95/65 pound Thruster, 21 reps

•800 meter run

•95/65 pound Thruster, 21 reps

•400 meter run

•50 Pull-ups

Friday

Strength

EVERY 1:30 x 7 SETS*

1 Power Clean

+

1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

Workout

AMRAP x 16 MINUTES

30/25 Cal Bike

20 Pull-Ups

10 Hang Power Cleans (70/47.5)|(52.5/35)

(Score is Rounds + Reps)

Saturday

endurance

“The Grindstone”

EMOM UNTIL COMPLETION*

Rotate the below movements until 150 Wall Balls have been completed...

MIN 1 - 15 Burpees

MIN 2 - 15 Box Jump Overs (24/20)

MIN 3 - Max Wall Balls (9/6)|(6/5)

MIN 4 - Rest

*At 3-2-1 go, start an up-running clock. Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

(Score is Time)

Partner Workout

“The Royal Tenenbaums”

Teams of 3

100 Deadlifts 60/42.5

80 Hang Power Cleans 60/42.5

60 Front Squats 60/42.5

40 Jerks 60/42.5

20 Thrusters 60/42.5

Every minute on the minute whole team completes 3 burpees.

Sunday

Workout

FOR TIME

800m Run

60 Alt. DB Farmer Box Step-Ups (22.5/15)|(15/10)

600m Run

40 Alt. DB Goblet Box Step-Overs (24/20)

400m Run

20 Box Jumps (30/24)

200m Run

Weightlifting

Snatch Balance - For Quality - 10mins

10 - 6 - 4 - 4 start light, build to moderate

Snatch* - For Quality - 20mins

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

*Squat Snatch for experienced lifters

Hang Snatch for those new to lifting

Accessory Work

EMOM 9

Min 1: 15 x DB Hammer Curls

Min 2:15 x DB Skull Crushers

Min 3: Max effort Banded Pull Downs

Score is max reps/round pull downs