Monday
Strength
Back Squat 5-5-5
Workout
EMOM x 20 MINUTES
MIN 1&2 - AMRAP of...8 Burpees + 12 Toes to Bar*
MIN 3 - Max Wall Balls (20/14)|(14/10)
MIN 4 - Rest
*Pick up where you left off.
Tuesday
Strength
Deadlift 5-5-5
Workout
6 SETS
7 Deadlifts 115/80 80/52.5
15/12 Cal Bike
-Rest 1:30 b/t Sets-
Wednesday
Partner Workout
AMRAP x 28 MINUTES
You Go I Go
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups (Athlete Choice, Heavy)|(24/20)
21 Sit-Ups
Weightlifting
In 20 minutes
Build to a heavy 3rm Power Clean
In 10 minutes
Build to a heavy 3rm Squat Clean
In 15 minutes
Build to a heavy 3rm Push Jerk
Thursday
Strength
6 SETS*
1 Hang Squat Snatch
+
1 Snatch
*Start Light-Moderate and build to Moderate-Heavy.
-Rest As Needed b/t Sets-
Workout
2-4-6-4-2
Hang Squat Snatch 52.5/35 35/25
25-50-75-50-25
Double Unders
Hero
Coffey
For time:
Run 800 meters
135/95 pound Back squat, 50 reps
135/95 pound Bench press, 50 reps
Run 800 meters
135/95 pound Back squat, 35 reps
135/95 pound Bench press, 35 reps
Run 800 meters
135/95 pound Back squat, 20 reps
135/95 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Friday
Workout
3 SETS
500/400m Row
400m Run
20 Burpees To Target
-Rest 2:00 b/t Sets-
Post Workout Strength
Bench Press 5-5-5
Saturday
Endurance
Holleyman
30 ROUNDS FOR TIME
5 Wall Balls (20/14)|(14/10)
3 Handstand Push-Ups
1 Power Clean 100/70 70/47.5
Partner Workout
Kalsu
200 Thrusters 60/42.5
EMOM
5 Burpees
Work 1 min
Rest 1 min
Time Cap is 30 minutes
Don't go too light!
Sunday
Weightlifting
In 20 minutes
Build to a moderate/heavy 3rm Power Snatch
In 10 minutes
Build to a moderate 5rm Snatch Balance
In 15 minutes
Build to a heavy 3rm Back Squat
HIIT60
AMRAP x 24 MINUTES
21-15-9
Box Jumps*
KB Swings 24/16 16/12
High Knees
*Change box height each round...
Round of 21 (20)
Round of 15 (24)
Round of 9 (30)
Finisher
3 SETS
10 DB Forward/ Lateral Raises*
15-20 DB Zottman Curls
-Rest As Needed b/t Sets-
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.