Monday

Strength
In 25 minutes

Use 15 mins to establish a 1rm Thruster

Use 10 mins to complete

3x Max Reps @ 50% weight

Workout

For time:

50-m burpee broad jump
45 alternating jumping lunges
400-m run

Technique Tuesday

Strength
E3MO3M 15
5 Stiff leg deadlift
5 Conventional deadlift
5 Sumo deadlift

Increase weight each round

Workout

21-15-9 reps for time of:
• Deadlift 225/155#
• HSPU

Wednesday

Teams of 3
AMRAP 32
P1. 400m Run

P2. AMRAP
8 Wall Balls 20/14
6 Burpees

P3. Rest

Rotate when runner is back.

Score = Total rounds of wall balls and burpees

Weightlifting

20 mins

Power Snatch + Hang Power Snatch

60-65%

EMOM8
1. 10-12 Snatch grip push press
2. 10 - 12 Bent over Row

Thursday

Strength

4x
45s On
15s Off

Strict Pull Ups
DB Strict Press
Bicep Curls
Press Ups on DBs

Workout

4x
AMRAP 4
6 Pull Ups
8 Press Ups
10 Air Squats

60s rest

Friday

Strength

Accumulate 70 Ring Dips

Each break...5 Shoot Throughs

Workout

For Time
15 Burpees
30 Hang Power Clean + Press 60/40
45 Cal Machine

Saturday

Endurance

EMOM 30
1. 60 Double Unders
2. 20 Plate GTOH 20/15
3. Rest
4. 15/11 Cal Row
5. 8 Devil Presses 20/12.5
6. Rest

Partner Workout

AMRAP 30

200m Run
10 Devil Presses (1) 22.5/15
10 Syncro Hand Release Press Ups
400m Run
20 DB Hang Clean + Jerk
20 Syncro Down Ups
600m Run
30 DB Snatches
30 Syncro Sit Ups
800m Run
40 Db Thrusters
40 Syncro Air Squats

Sunday

Weightlifting

20 mins

Clean + High Hang Clean + Front Squat

60-70%

EMOM8
1. Narrow Goblet squats
2. S-L KB RDL

Just Move

AMRAP 10
10 DB Push Press
10 Ring Rows

2 Mins rest

AMRAP 10
10 Weighted Lunges (DBs)
10 Hollow Rocks

2 Mins rest

AMRAP 10
10 High Knees
10 KB Swings