Monday
Strength
Deadlift
1x5 @ 65% 1x5 @ 75% 1x5 @ 85%
Workout
FOR TIME*
100 Alt. DB Up-Down Devil's Clean 22.5/15 or 15/10
*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.
(Score is Time)
Tuesday
Workout
AMRAP x 22 MINUTES
500/400m Row/Ski or 30/24 Cal Bike
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB or DB Carry (Athlete Choice, Light-Mod)*
*Carry Options:
Filly Carry
Farmer Carry
Front Rack Carry
(Score is Rounds + Reps)
Wednesday
Partner Workout
1200 Run
120 Wall Balls 20/14
800m Run
80 Burpees over DB
400m Run
40 DB Thrusters 22.5/15 or 15/10
200m Run
20 Chest to bar pull ups
100m Run
10 Syncro DB Snatches
(Score is Time)
Time Cap 30 minutes
Weightlifting
Clean & Jerk 1x1 @75-80-85-90-92/95%
Clean Pulls 5x2 @95% of C+J
Front Squat 5x2 @90% of 2RM
Thursday
Bench Press
1x5 @ 65% 1x5 @ 75% 1x5 @ 85%
Workout
8 SETS (:20 ON / :10 OFF)
MOVT 1 - Cal Bike
MOVT 2 - Push Press 42.5/30 or 30/20
MOVT 3 - Double Unders
MOVT 4 - Ring Rows
1 SET = MOVT 1 to MOVT 4.
-No Additional Rest b/t Sets-
(Score is Total Reps)
Friday
Strength
Back Squat
1x5 @ 65% 1x5 @ 75% 1x5 @ 85%
Workout
AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges 52.5/35 or 35/25*
400m Run
*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.
(Score is Rounds + Reps)
Saturday
Endurance
Strength
ON A 10:00 RUNNING CLOCK... Build to a 3-Rep Power Clean & Jerk
Workout
California Dreamin
20 ROUNDS FOR TIME
1 Power Clean & Jerk 85/60 or 60/42.5
2 Burpees Over Bar
3 Toes to Bar
(Score is Time)
Partner Workout
EMOM 32
1. P1 - 8 Burpees + Max Cals Bike
2. P2 - 8 Burpees + Max Cals Bike
3. P1 - 8 Pull Ups + Max Wall Balls 20/14 or 14/10
4. P2 - 8 Pull Ups + Max Wall Balls
(Score is Reps)
Sunday
Weightlifting
Snatch 1x1 @75-80-85-90-92/95%
Snatch Pulls 5x2 @95% of Snatch
Back Squats
1x2 @90%
1x1 @90% 92% 95%
Partner HIIT60
IN TEAMS OF 2...
FOR TIME*
2000/1750m Row
80 Box Jumps (24/20)
60 No Push-Up Renegade Row 15/10 or 10/8
40 Hand Release Press Ups
1500/1250m Row
60 Box Jumps
40 No Push-Up Renegade Row
20 Hand Release Press Ups
1000/800m Row
40 Box Jumps
20 No Push-Up Renegade Row
10 Hand Release Press Ups
*P1 works while P2 Rests EXCEPT on the Row. Each Row must be broken into 250m intervals. While P1 Rows P2 Hold a Tall Plank Position. All other work split as needed.
(Score is Time)
Finisher
FOR QUALITY*
80-60-40-20
Bicycle Crunches
*After each set complete :45 Plank Hold.