Monday
Strength
Split Jerk 2-2-2-2-2
Workout
AMRAP x 15 MINUTES
5 Renegade Rows 22.5/15 15/10
10/8 Cal Bike or 12/10 Cal Row/Ski
20 Russian Swings 24/16 16/12
40 Alt. Crossbody Mountain Climbers
Tuesday
Strength
EVERY 1:30 x 7 SETS*
1 Power Snatch
+
1 Deep Hang Power Snatch
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
Workout
4 ROUNDS FOR TIME
15/12 Cal Row
7 Power Snatches 52.5/35 35/25
-Rest 2:00-
4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches
Wednesday
Strength
Front Squat 6-4-4
Partner Workout
AMRAP x 20 MINUTES
3 Strict Pull Ups
2 Front Squats 90/65 65/45
10 Box Jump Overs (24/20)
Weightlifting
5x2
Snatch High Pull + Squat Snatch @80%
5x1
Overhead Squats @75%
3x5
Snatch Grip RDLs @100% of Snatch
Thursday
Workout
EMOM x 28 MINUTES
MIN 1 - :45 Max Strict Pull-Ups
MIN 2 - :45 Cardio Choice (Cals)
MIN 3 - :45 Max Toes to Bar
MIN 4 - :45 DBL KB Static Hold (Athlete Choice, Moderate)*
*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip
Hero
Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
Friday
Strength
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
Workout
The Fifth Element
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run
Saturday
Endurance
AMRAP x 24 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Back Rack Alt. Lunges 42.5/30 30/20
10 Burpee Box Crawl Overs (Athlete Choice)*
Partner Workout
AMRAP 30
25 Chest To Bar Pull-Ups
400m Run Together
25 Russian KB Swings 24/16 16/12
40 Cal Bike
Sunday
Weightlifting
5x2
Clean High Pull + Squat Clean @85%
5x1
Back Squats @90%
3x5
Push Jerks @75%
HIIT60
Strength
Bench Press 10-10-10
Workout
5x
1 Min On
1 Min Off
100m Row + Max Press Ups
30 Double Unders + Max Floor Press
10 Burpees + Max Sit Ups
Score = Total Press Ups + Floor Press + Sit Ups