Monday
Strength
10-8-6-10-8-6 Hang Power Clean (Performance & Fitness)
Workout
Fitness
AMRAP x 10 MINUTES
5 Hang Power Cleans (52.5/35)
10 Ring Rows
30 Double Unders*
*Increase by 15 reps each round. 30-45-60-and so on...
(Score is Rounds + Reps)
Performance
AMRAP x 10 MINUTES
5 Hang Power Cleans (70/47.5)
10 Pull-Ups
30 Double Unders*
*Increase by 15 reps each round. 30-45-60-and so on...
(Score is Rounds + Reps)
Tuesday
Strength
Fitness
Build to a Moderate Set of 5 Front Squats (Fitness)
Performance
Build to a Moderate Set of 5 Overhead Squats
Workout
Fitness
EVERY 3:00 FOR 5 SETS...
15/12 Cal Bike
10 Front Squats (60/42.5)
-Rest in Remaining Time-
(Score is Slowest Set)
Performance
EVERY 3:00 FOR 5 SETS...
20/15 Cal Bike
10 Overhead Squats (60/42.5)
-Rest in Remaining Time-
(Score is Slowest Set)
Wednesday
Strength
Fitness & Performance
Deadlift 8-8-8-8
Partner Workout
Fitness
Partner Workout
AMRAP 20
30 Russian KB Swing (24/16)
25 Burpees to Target
20 Push-Ups
Split reps as needed
(Score is Time)
Performance
Partner Workout
AMRAP 20
30 Russian KB Swing (32/24)
25 Burpees to Target
20 Hand Release Push-Ups
Split reps as needed
(Score is Time)
Weightlifting
Overall goal is to get comfortable receiving & controlling the Barbell overhead, load should be minimal and do-able for everyone
Snatch Balance 4x6
1 Snatch Grip BTN Press + 1 Overhead Squat
Hang Squat Snatch 4x5
Thursday
Skill
Fitness
3 SETS
5 Banded Strict Pull-Ups
8 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is...
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
Performance
3 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is...
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
Workout
Fitness
4 SETS FOR MAX REPS
MIN 1 - Sumo Deadlift High Pulls (30/20)
MIN 2 - Up-Downs Over Bar
MIN 3 - Double Unders
MIN 4 - 200m Run
MIN 5 - Rest
(Score is Total Reps)
Performance
4 SETS FOR MAX REPS
MIN 1 - Sumo Deadlift High Pulls (42.5/30)
MIN 2 - Up-Downs Over Bar
MIN 3 - Double Unders
MIN 4 - 200m Run
MIN 5 - Rest
(Score is Total Reps)
Hero
Hotshot 19
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Friday
Strength
Fitness & Performance
5 SETS*
1 Snatch Deadlift
+
1 Hang High Pull
+
2 Hang Power Snatches
*Start Light and Build to Moderate - RPE 5.
-Rest As Needed b/t Sets-
Week 1 of 7 (Oly Cycle)
(Score is Weight)
Workout
Open 22.1
Complete as many rounds as possible in 15 minutes of:
• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box
Open 22.1 (adjusted)
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches (35/20)
15 Box Jump Overs (24/20)
(Score is Reps).
KG DB: (15/10)
Saturday
Endurance
Fitness & Performance
FOR TIME
800m Run
50 Back Rack Lunges (42.5/30)
30 Toes to Bar
600m Run
40 Back Rack Lunges
25 Toes to Bar
400m Run
30 Back Rack Lunges
20 Toes to Bar
(Score is Time)
Finisher
Fitness & Performance
3 SETS
12 DB Zottman Curls
10/10 SA DB Upright Row
1:00 Hollow Hold*
*Option to Hold DB.
-Rest as Needed b/t Sets-
Partner Workout
Fitness & Performance
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
500/400m Row
40 Wall Balls (20/14)
20 Sync Sit-Ups
*P1 & P2 split the row evenly (either 250m or 200m each). Wall Balls alternate every 10 reps until complete 40. Sit-Ups complete together for 20 reps total.
(Score is Rounds + Reps)
Partner Finisher
Fitness & Performance
IN TEAMS OF 2...
2-3 SETS
Partner Leg Throws*
10 Forward Throws
10 Alt. Side-to-Side Throws
10 Mixed Throws
*Check video for full explanation. 1 SET = P1 + P2 going through the movements.
Sunday
Weightlifting
Overall focus is on bar path as it leaves the upper thigh, keep weight light and manageable.
4x 1 High Hang Pull + 1 Hang Pull
Hang Squat Clean 4x6
Front Squats 5x5
HIIT60
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
DB Snatch 22.5/15 15/10
*After each full round complete a 100m Run. The workout ends with a 100m Run.
(Score is Time)