Monday
Partner Workout
P1 100 Cal Bike
P2 Hold Wall Sit
P1 cannot bike if P2 isn't holding a wall sit
400m Run Together
80 Wall Balls 20/14
300m Run
60 Wall Balls
200m Run
40 Wall Balls
100m Run
20 Wall Balls
P1 100 Cal Row
P2 Hollow Hold
P1 cannot brow if P2 isn't holding their hollow position
Technique Tuesday
Clean & Jerk
3 Rounds
5 High Pulls
5 Hang Power Cleans
5 Hang Squat Cleans
5 Strict Press
5 Split Jerks
Rest 2 mins
Workout
10RFT
4 Clean & Jerks
4 Burpees Over Bar
Time cap 9 mins
Wednesday
Partner Baseline
4 Rounds
500m Row
40 Air Squats
30 Sit Ups
20 Press Ups
20 Ring Rows / 10 Pull Ups
Take it in turns completing the full amount of reps, then swap movements in the next round.
25 Minute TC
Weightlifting
15 mins:
3 position power snatch
(Power snatch, HPSn. High Hang PSn)
60-65%
4 sets FQ:
30s DB Z-press
30s DB row x2 DB
Thursday
Strength
5x
50% of Strict press 1RM
Max reps strict press + 5 Push Press
2 minutes rest
Workout
EMOM 18
1. 30 Double Unders + Max Press Ups
2. 10 DB Hang Power Cleans + Max DB Push Press 20/12.5
3. Rest
Friday
Strength
EMOM 20
1. 5 Strict Pull Ups (Weighted/ BW/ Banded)
2. 10 Pendlay Rows
Workout
Death by Pull Ups
Min 1 - 4 Burpees + 1 Strict Pull Up
Min 2 - 4 Burpees + 2 Strict Pull Ups
Min 3 - 4 Burpees + 3 Strict Pull Ups
Min 4 - 4 Burpees + 4 Strict Pull Ups
...
Continue adding 1 pull up until you cannot complete the required amount in 60s
Saturday
Endurance
6RFT
Buy in
Alternate between
30 Cal Machine
400m Run
5 Rounds
6 Hang Power Cleans 60/40
4 Front Squats
2 STOH
Time cap 40 mins
Partner Workout
0-10 mins
Find your max weight for this complex
Deadlift
Hang Power Clean
Push Jerk
10-20 mins
AMRAP
5 Pull Ups
10 Press Ups
15 Air Squats
20-32 mins
Run 1 mile
Score = Total KGs, reps from AMRAP, seconds left after mile run
Sunday
Weightlifting
20 mins:
Clean + Hang Clean + Jerk
Pause in jerk for 3 secs
70%
Front Squat:
5x3 @ 70-75%
Just Move
20 mins:
Clean + Hang Clean + Jerk
Pause in jerk for 3 secs
70%
Front Squat:
5x3 @ 70-75%