Monday
Workout
Hildy
FOR TIME*
100/80 Cal Row
75 Thrusters (45/35)|(35/25)
50 Pull-Ups
75 Wall Balls (20/14)|(14/10)
100/80 Cal Row
*If you have a 20/14lb weight vest wear it.
Tuesday
Workout
6 SETS FOR MAX REPS
MIN 1 - Max Double Unders
MIN 2 - Max Burpees
MIN 3 - 6 Tempo Deadlifts 90/65 65/45
*Strict Adherence to a Tempo @ 2121
Post workout strength
3 SETS
15 Arm Haulers
15 Band Pull-Aparts
15 Banded Overhead Tricep Extensions
Wednesday
Strength
ON A 12:00 RUNNING CLOCK... Build to a Moderate 5-Rep Push Jerk
Partner Workout
5 Rounds Each
2 mins On
2 mins Off
25/20 Cal Bike
Immediately into...
Max Unbroken Push Jerks*
*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.
Weightlifting Week 1
Power Snatch + Overhead Squat 5x1 @60%
Back Squat 5x5 @70
Bent Over Rows 5x10
Thursday
Strength
EVERY 1:30 x 5 SETS
1 Power Clean
+
2 Hang Power Clean
*Start Light and end Moderate-Heavy.
Workout
1.) 3 SETS*
AMRAP x 3 MINUTES
1 Power Clean 85/60 60/42.5
2 Front Squats
3 Toes to Bar
-Rest :30 b/t Sets-
*Pick-up where you left off.
(Score is Rounds + Reps)
-Rest a Full 2:00 b/t Part 1 & Part 2-
2.) 3 SETS*
AMRAP x 3 MINUTES
3 Hang Power Cleans 60/42.5 42.5/30
6 Front Squats
9 Sit-Ups
-Rest :30 b/t Sets-
*Pick-up where you left off.
(Score is Rounds + Reps)
Hero
Strange
Eight rounds of:
• 600 meter Run
• 1.5 pood Weighted pull-up, 11 reps
• 11 Walking lunge steps, carrying 1.5 pood kettlebells
• 1.5 pood Kettlebell thruster, 11 reps
Friday
Workout
FOR TIME
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Finisher
6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Hollow Body Rocks
MOVT 2 - Russian Twists
1 SET = MOVT 1 + MOVT 2.
Saturday
Endurance
3 SETS
Complete one of the below Complexes...
Option 1...
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up
Or...
Option 2...
2 Scap Pull-Ups
+
2 Kip Swings
+
2 Kipping Pull-Ups
-Rest As Needed b/t Sets-
Workout
Helena
3 ROUNDS FOR TIME
800m Run
32 KB Swings (70/53)|(53/35)
10 Bar Muscle-Ups
(Score is Time)
KG KB: (32/24)|(24/16)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
Partner Workout
IN TEAMS OF 2...
2 SETS*
AMRAP x 14 MINUTES**
10 Alt. DB Farmer's Lunges 22.5/15 15/10
12 Sit-Ups
10 DB Floor Press
-Rest 2:00 b/t Sets-
*While P1 works through a full round, P2 completes Max Cal Row. Once a full round is complete partners switch.
**Pick up where you left off.
(Score is Total Cals)
Sunday
Weightlifting Week 1
Clean + Jerk 4x2 @60%
Front Squat 1x1 @ 100/102/105/107/110% of 1rm Clean + Jerk
Weighted Sit Ups 5x20
HIIT60
5 SETS
2:00 Cal Machine
1:00 Single Arm DB Ground to Overhead (R)
1:00 Single Arm DB Ground to Overhead (L)
2:00 Cal Machine
- Rest 1:00 b/t Sets -