Monday
Workout
Performance
AMRAP x 10 MINUTES
15 Box Jumps (24/20)
10 Russian KB Swings 24/16
10 Burpees
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 10 MINUTES
10 Box Jumps (20)
7 Russian KB Swings 16/12
7 Burpees
(Score is Rounds + Reps)
RPE 7
POST WOD STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift
Tuesday
Skill
EMOM x 6 MINUTES
Complete Gymnastics Option*
*Gymnastics Options...
3-5 Pull-Ups
2-3 Chest to Bars
1-2 Ring Muscle-Ups
Workout
Performance
Cleared For Takeoff
12 ROUNDS FOR TIME
5 Front Squats 70/47.5
3 Ring Muscle-Ups
Fitness
12 ROUNDS FOR TIME
5 Front Squats 52.5/35
6 Pull-Ups*
*Option to perform some form of scaled muscle up
Endurance
Performance
AMRAP 16
8 Hang Power Clean + Press 52.5/35
8 Burpees Over Bar
200m Run
Rest 2 Minutes
AMRAP 16
4 Power Snatches
4 Wall Walks
200m Run
Fitness
AMRAP 16
8 Hang Power Clean + Press 35/25
8 Burpees Over Bar
200m Run
Rest 2 Minutes
AMRAP 16
4 Power Snatches
4 Wall Walks
200m Run
Wednesday
Strength
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk
Partner Workout
Performance
EVERY 6:00 x 4 SETS
120 Double Unders
60/50 Cal Bike
25 Shoulder to Overhead 60/42.5
-Rest w/ Time Remaining-
Share the work
Fitness
EVERY 6:00 x 4 SETS
200 Single Unders
40/30 Cal Bike
25 Shoulder to Overhead 42.5/30
-Rest w/ Time Remaining-
Share the work
Weightlifting
Every 90 seconds, for 4:30 (3 sets):
Press In Clean (Sots Press) x 3 reps
Press in Split Jerk Position x 3 reps
Every 3 minutes, for 18 minutes (6 sets):
3RM - CLEAN & JERK
Set 1 = 3 reps @ 65%
Set 2 = 2 reps @ 72%
Set 3 = 2 reps @ 77%
Set 4 = 2 reps @ 82%
Sets 5-6 = 3 reps @ 82%+
E.M.O.M 5 (5 sets):
NO FEET POWER SNATCH x 1 rep @ 65-70%
In 15:00 minutes, establish a
5-RM BACK SQUAT
Thursday
Strength
EMOM x 10 MINUTES*
MIN 1 - 1 Hang Power Snatch + 1 Below the Knee Power Snatch*
MIN 2 - 1 Wall Walk or Scaled Wall Walk
*Start Light and Build to Moderate.
Workout
OPEN 21.1
"OPEN 22.1"
AMRAP x 15 MINUTES
3 Wall Walks
12 Alt. DB Snatches 22.5/15
15 Box Jump Overs (24/20)
Fitness
"OPEN 22.1 (ADJUSTED)"
AMRAP x 15 MINUTES
3 Scaled Wall Walks
12 Alt. DB Snatches 15/10
15 Box Jump Overs (24/20)
HERO
Helton
Three rounds of:
•Run 800 meters
•30 reps, 22.5/15 dumbbell squat cleans
•30 Burpees
Friday
Workout
Performance
4 ROUNDS FOR TIME
21/16 Cal Row
15 Up-Downs
9 KB Goblet Squats 32/24
Fitness
4 ROUNDS FOR TIME
15/12 Cal Row
12 Up-Downs
9 KB Goblet Squats 24/16
POST WOD STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
Weightlifting
In 15 minutes, build to a heavy set of:
3 OVERHEAD SQUATS w/ a 2 second pause at the bottom
Every 2:00 for 8 minutes (4 sets)
BENCH PRESS w/ 2 second pause at bottom
Sets 1-2 = 4-5 reps @71-76%
Sets 3-4 = 1-2 reps @ 83-88%
Every 2 minutes, for 8 minutes (4 sets):
CLEAN PULL w/ 2 second pause at knee x 2 reps @102%
Five sets of:
DEADLIFT w/ 1 second pause at knee
Sets 1-2 = 4 reps @ 68%
Sets 3-4 = 3 reps @75%
Set 5 = 2 reps @ 80-85%
Saturday
Endurance
Performance
10 Rounds
5 Shuttle Runs
5 HSPU
10 Rounds
7/5 Cal Bike
5 Pull Ups
3 Burpees
10 Rounds
10 Crossovers
7 Toes To Bar
Fitness
10 Rounds
5 Shuttle Runs
5 Hand Release Press Ups
10 Rounds
7/5 Cal Bike
5 Banded Pull Ups
3 Burpees
10 Rounds
10 Crossovers
7 High Knees
TEAMS OF 3
Performance
1500/1200m Row
60 STOH 60/40
60 Synchro Burpees Over Bar (2 work, 1 rest)
60 Thrusters
60 Chest To Bar Pull Ups
60 Power Cleans
1500/1200m Row
Fitness
1500/1200m Row
60 STOH 42.5/30
60 Synchro Burpees Over Bar (2 work, 1 rest)
60 Thrusters
60 Pull Ups
60 Power Cleans
1500/1200m Row
Sunday
Skills - Pistols
Progressions to improve positioning and strength in a single leg squat
HIIT60
EMOM x 30 MINUTES
MIN 1&2 - Max Cardio Choice
MIN 3 - :45 Strict Pull-Ups or Ring Rows
MIN 4 - :45 Push-Ups
MIN 5 - :45 Lunges
MIN 6 - :45 Sit-Ups
(Score is Reps)
Weightlifting
Three sets of:
SNATCH PRESS from Receiving Position x 5 reps
SNATCH BALANCE x 2 reps
Every 2:30, for 17:30 minutes (7 sets):
SNATCH*
Set 1 = 2 reps @ 60%
Set 2 = 2 reps @ 67%
Set 3 = 2 reps @ 74%
Set 4 = 2 reps @ 78%
Set 5 = 2 reps @ 82%
Sets 6-7 = 2 reps @ 85%+
Every 90 seconds, for 7:30 (5 sets):
BELOW THE KNEE HANG POWER CLEAN
Sets 1-2 = 2 reps @ 79%
Sets 3-4 = 2 reps @ 83%
Set 5 = 1 rep @ 87%
Every 2:30, for 15 minutes (6 sets):
FRONT SQUAT @ 3.2.X.1 tempo
Sets 1-2 = 4 reps @ 60-65%
Sets 3-4 = 3 reps @ 65-70%
Sets 5-6 = 2 reps @ 75-80%