Monday
Strength
20 minutes to establish a heavy Snatch
Workout
Witch Please
13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Tuesday
Workout
FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges 22.5/15 15/10
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows
Post workout strength
3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press
Wednesday
Strength
20 minutes to establish a heavy Front Squat
Partner Workout
AMRAP x 22 MINUTES
24 Wall Balls 20/14 14/10
12 Toes to Bar
Complete full rounds
Weightlifting
20 minutes to establish
1rm Snatch/Power Snatch
20 minutes to establish
1rm Back Squat
Thursday
Workout
5 SETS
ON A 4:00 RUNNING CLOCK...
35/30 Cal Row
15 Hand Release Push-Ups
15 Ring Rows
-Rest with Time Remaining-
Finisher
3 SETS
10 Tuck-Up + V-Up*
50 Alt. Russian Twists
Hero
Hammer
Five rounds of:
•135/95 pound Power clean, 5 reps
•135/95 pound Front squat, 10 reps
•135/95 pound Jerk, 5 reps
•20 Pull-ups
Rest 90 seconds between each round
Friday
Strength
20 minutes to establish a heavy Clean + Jerk
Workout
EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)
-Rest with Time Remaining-
Saturday
Endurance
AMRAP x 30 MINUTES
25/20 Cal Bike
20 Up-Downs
15 KB Sumo Deadlift 32/24 24/16
10 Russian KB Swings
Partner Workout
IN TEAMS OF 2...
AMRAP x 28 MINUTES*
40 Double Unders
30 Chest to Bars
20 Back Squat 60/42.5 42.5/30
10 Strict Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
Sunday
Weightlifting
20 minutes to establish
1rm Clean + Jerk
20 minutes to establish
1rm Front Squat
HIIT60
2 Rounds
6 Minutes On
1 Minute Off
800m Run
Max Wall Balls
75/60 Cal Row
Max DB Snatches
250 Double Unders
Max Strict Pull Ups
Score = Total Wall Balls + Snatches + Pull Ups