Monday
Strength
Performance & Fitness
Deadlifts 4-4-4-4
Workout
Performance
AMRAP x 12 MINUTES
6 Strict Pull Ups
5 Deadlifts (125/85)
25 Sit-Ups
(Score is Rounds + Reps)
Fitness
AMRAP x 12 MINUTES
3 Strict Pull-Ups*
5 Deadlifts (90/65)
25 Sit-Ups
(Score is Rounds + Reps)
Tuesday
Workout
Performance
EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 15/12 Cal Bike
MIN 3 - Max Box Jumps (24/20)*
MIN 4 - Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
RPE 7
Fitness
EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 12/10 Cal Bike
MIN 3 - Max Box Jumps (20)*
MIN 4 - Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
Post WOD Skill
Performance
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
Fitness
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Dynamic Kips*
+
1 Pull-Up
*Pulling Knees-Up Behind the Bar.
-Rest w/ Time Remaining-
Wednesday
Strength
Performance & Fitness
Power Clean & Jerks
6-5-4-3-2
RPE 7
Workout
Performance
OPEN 15.4
AMRAP x 8 MINUTES*
3 Handstand Push-Ups
3 Power Cleans (185/125)
6 Handstand Push-Ups
3 Power Cleans
9 Handstand Push-Ups
3 Power Cleans
12 Handstand Push-Ups
6 Power Cleans
15 Handstand Push-Ups
6 Power Cleans
18 Handstand Push-Ups
6 Power Cleans
21 Handstand Push-Ups
9 Power Cleans
And so on...
*Add 3 reps to the Handstand Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
KG BB: (85/57)
Fitness
OPEN 15.4
AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on...
*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.
(Score is Total Reps)
KG BB: (60/42.5)
Weightlifting
5 sets
2 x High Hang Power Clean
+
2 x High Hang Clean
+
2 x Hang Clean
Start light RPE 2 and build to moderate load RPE 5
Squat Clean 6-6-4-4-2-2
Hang Squat Clean
#1: 6 reps @ 50%
#2: 6 reps @ 60%
#3: 4 reps @ 65%
#4: 4 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 80%
Pause Front Squats 3x3
Thursday
Workout
Performance
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, AHAP)
5-10-15-20-25-30-35-40-45-50
Double Unders (Unbroken Optional)*
*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.
(Score is Time)
RPE 7 - Mod to High Pace
Fitness
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, Heavy)
5-10-15-20-25-30-35-40-45-50*
Double Unders
*Option to Change DU Volume to:
25-25-25-25-25-25-25-25-25-25
or...
5-10-15-20-25-30-35-35-35-35
(Score is Time)
Strength
Performance & Fitness
Build to moderate set of 3 Back Squats
Hero
AMRAP in 31 minutes
Buy-In: 51 Burpees
Then in the remaining time, AMRAP of:
3 Bear Complexes (60/42.5)*
15/10 Cal Bike
18 Pull-Ups
Every 7 minutes, complete:
51 Double Unders
*1 Bear Complex consists of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Friday
Strength
Performance & Fitness
EMOM 10
2 Power Snatches
Workout
Performance
5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches (52.5/35)
12/10 Cal Bike
2 Bar Muscle-Ups
3 Hang Power Snatches
(Score is Time)
RPE 8
Fitness
5 ROUNDS FOR TIME
4 Pull-Ups
6 Hang Power Snatches (42.5/30)
10/8 Cal Bike
4 Pull-Ups
3 Hang Power Snatches
(Score is Time)
Saturday
Endurance
Fitness
EMOM x 36 MINUTES
MIN 1 - Max Cal Row
Min 2 - 1 Round of Cindy*
Min 3 - Rest
*1 Round of Cindy is...
5 Pull-Ups
10 Push-Ups
15 Squats
(Score is Total Cals)
RPE 7
Performance
EMOM x 36 MINUTES
MIN 1 - Max Cal
Min 2 - 1 Round of adjusted Cindy*
Min 3 - Rest
*1 Round of adjusted Cindy is...
5 Ring Row
10 Knee Push Ups
15 Squats
(Score is Total Cals)
RPE 7
Partner Workout
Performance
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
20 Wall Balls (20/14)
20 Sumo Deadlift High Pull (35/25)
20 Box Jumps (20)
20 Push Press
20/15 Cal Row
*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)
KG WB: (9/6)
KG BB: (35/25)
Fitness
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
15 Wall Balls (10/6)
15 KB Sumo Deadlift (24/16)
15 Box Jumps (20)
15 Burpees
15/12 Cal Row
*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)
Sunday
Weightlifting
Tall Split Jerks
4 Sets of 4 Reps
E2MO2M (8mins)
Start with an empty bar and build to light-mod
RPE 2-4
Push Jerk 3x5
Jerk Complex
Every 3 minutes for 7 Sets:
1 x Power Clean
+
1 x Push Jerk
+
2 x Split Jerk
RPE 5 build every 2-3 sets or as needed to RPE 7
HIIT60
Strength
Bench Press - Build to a heavy 3 reps
Workout
Performance
3 SETS
AMRAP x 4 MINUTES*
4 Strict Chin-Ups (Rnd1) - 2 Wall Walks (Rnd2)**
8 Narrow Grip Push-Ups
12 KB Swings (24/16)
*Pick up where you left off.
**Alternate each rnd for all sets -Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
RPE 8 - Sub Maximal High Pace Feel
Fitness
3 SETS
AMRAP x 4 MINUTES*
2 Ring Rows or DB Bent Over Rows (Rnd1) - 1 Wall Walk (Rnd2)**
4 Narrow Grip Push-Ups
8 KB Swings (16/12)
*Pick up where you left off.
**Alternate each round of each set
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
Finisher
3 SETS
15-20 Empty Barbell Reverse Curls
15-20 Empty Barbell Skull Crushers
1:00 Plate Sit-Ups (Light)
-Rest As Needed b/t Sets-