Monday
Strength
3-3-3-3*
Back Squats
*Weight starts Moderate, building to Heavy. Perfect mechanics
Workout
AMRAP 17
7 Handstand Press Ups*
21 Wall Balls 20/14
35 Sit-Ups
400m Run
*Strict Preferred
Score = Rounds + Reps
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Tuesday
AMRAP 4
6 DB Deadlifts 22.5/15 or 15/10
8 KB Swings 32/20 or 24/16
8 Lunges
-Rest 2:00-
AMRAP 6
6 DB Renegade Rows*
8 KB Swings
10 Burpees
-Rest 2:00-
AMRAP 8
6 DB Burpee Deadlifts
8 KB Swings
12/10 Cal Machine
*1 Rep = Row L / Row R
Score = Rounds + Reps
Wednesday
Partner Workout
With a running clock
0-12 minutes
Find a heavy weight for this complex
1 Snatch Pull
+
1 Power Snatch
Rest 3 minutes
15-35 minutes
3-6-9-12-9-6-3
Hang Power Snatch 50/35 or 35/25
30-40-50-60-50-40-30
Double Unders
Pairs share a bar
P1. Completes 3 HPS - P2. Completes 3 HPS
P1. Completes 30 DUs - P2. Completes 30 DUs
Weightlifting
DAY 19 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]
STRENGTH
3 x 3 Snatch @40%
2 x 2 Snatch @50%
2 x 2 Snatch @60%
2 x 1 Snatch @70%
1 x 1 Snatch @75%
1 x 1 Snatch @80%
1 x 1 Snatch @85%
1 x 1 Snatch @90%
2 x 1 Snatch @95%
POWER [10 min]
3x3@120% Snatch deadlift
Thursday
Skill - Toes To Bar
EMOM 20
MIN 1 - 16 KB Goblet Alt. Box Step-Ups 24/16 on 24/21
MIN 2 - 15 Toes to Bar
MIN 3 & 4 - Max Cal Bike
MIN 5 - Rest
Score = Total Cals
Hero - Roney
Four rounds for time of:
• Run 200 meters
• 135/95 pound Thruster, 11 reps
• Run 200 meters
• 135/95 pound Push press, 11 reps
• Run 200 meters
• 135/95 pound Bench press, 11 reps
Friday
Strength
3 Sets
1 Squat Clean + Jerk
*All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk.
Workout
Salt n Pepa
For Time
100 Burpees to Target*
*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks 70/45
Saturday
Endurance
Skill - ON A 12:00 RUNNING CLOCK...
Drill Bar Muscle-Ups or Gymnastic Kipping Pull-Up
*Focus on Hips to Bar to BMU (including press down) & Pressing Down on the Bar in the Back of the Swing of the Pull-Up.
Workout
FOR TIME
1500/1250m Row
Immediately Into...
6 Rounds
6 Bar Muscle-Ups or 12 Pull-Ups
6 Box Jumps (30/24)|(24/20)
Immediately Into...
1500/1250m Row
Partner Workout
FOR TIME*
Team Run 2 Miles**
120 Back Squats (Team Choice)***
120 KB Swing 24/16 or 16/12
120 Hand Release Push-ups
*Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements. Total reps must be completed.
**All running must be completed together.
***Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.
Sunday
Weightlifting
DAY 20 - Cycle 2
WARM UP: 2 x Clean complex [5 min]
STRENGTH [10 min]
3 x 2 Clean & Jerk @40%
2 x 2 Clean & Jerk @50%
2 x 2 Clean & Jerk @60%
1 x 1 Clean & Jerk @70%
1 x 1 Clean & Jerk @80%
1 x 1 Clean & Jerk @85%
1 x 1 Clean & Jerk @90%
2 x1 Clean & Jerk @95%
POWER [10 min]
2 x 3@120% Deadlift shrugs
HIIT 60
Part 1
AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs
-Rest 1:00-
AMRAP x 3 MINUTES
20 Deadbugs
20 Bird Dogs
Part 2
AMRAP x 20 MINUTES*
1 DB Deficit Push-Up
2 DB Hang Power Clean
3 Burpees
*Each round, DB Deficit Push-Up increases by 1, DB Hang Power Clean increases by 2, Burpees increase by 3 reps.
1,2,3...2,4,6...3,6,9...etc.