Monday

Workout

Sharks & Minnows
FOR TIME
200/175 Cal Row
160/135 Echo Bike
180/144 Cal Ski

*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings 32/24 24/16

(Score is Time)

Finisher
6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Single DB Crush Grip Curls
MOVT 2 - Alt. DB Heel Taps

-No Additional Rest b/t Sets-

Tuesday

Front Squats 10-10-8
Build light to moderate

Workout

AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges 42.5/30 30/20
12 Push Press
12 Alt. Front Rack Lunges
24 Sit-Ups

Wednesday

Partner Workout

E2MO2M 12
200m Run
Max Power Snatches 42.5/30

Rest 1 minute

E2MO2M 12
200m Run
Max Hang Power Snatches

2 minutes On, 2 minutes Off

Score = Total Snatches + Hang Snatches

Weightlifting
E3MO3M 18
1 Snatch
Build to a daily max

OHS/ Back Squat
5x3 @70

Core
3x
Max Reps
Weighted Sit Ups
30s Side Plank

Thursday

Workout

EMOM x 28 MINUTES
MIN 1 - :45 Cardio Choice
MIN 2 - :20/:20 Single Arm Ring Rows
MIN 3 - :45 Up-Down Box Crawl Overs (30/24)
MIN 4 - :45 DB Slides (Athlete Choice, Moderate)

Hero
Jared
Four rounds of:
•Run 800 meters
•40 Pull-ups
•70 Push-ups

Friday

Strength
ON A 20:00 RUNNING CLOCK... Build to a Heavy 1-Rep Clean & Jerk

Workout

AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

Saturday

Endurance

4 SETS*
AMRAP x 7 MINUTES
12/10 Cal Bike
10 Alt. No Push-Up Renegade Rows 32/24 24/16
8 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

Partner Workout

IN TEAMS OF 2...

FOR TIME*
2001m Run
22 Box Jumps 30/24 24/20
22 Thrusters 70/55 50/35
22 Chest-to-Bar Pull-Ups
22 Power Cleans
22 Handstand Push-Ups
22 Hang Power Clean
22 Toes to Bar
22 Deadlifts
22 Push Jerks
4002m Row

*Athletes may start with either the run or the row and finish the workout with the other. The Run must be completed together, the Row will be split as needed. All other work split as needed. P1 works while P2 rests.

Sunday

Weightlifting
E3MO3M 18
1 Clean & Jerk
Build to a daily max

Front Squat
5x3 @70

Core
Tabata
Plank
Alt V Sits

Sunday Sweat
3x
ON A 8:00 CLOCK...
130 Double Unders*
50 Alt Single DB Hang Power Cleans
30 Alt Single DB Devil's Press
Max Alt V-Ups in Remaining Time

Immediately Into...

2:00 Max Cardio Choice

-Rest 2:00 b/t Sets-

*1:30 Max Time on Double Unders