Monday
Strength
Performance & Fitness
Build to a heavy 1 rep Power Clean
Workout
Performance
EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining...
-Rest 1:00 b/t Sets-
*SET 1 - (60/42.5)
SET 2 - (70/47.5)
SET 3 - (85/60)
SET 4 - (90/65)
(Score is Total Reps of Cleans)
RPE 8
Fitness
EVERY 3:00 x 4 SETS
400m Run
Max Power Cleans* w/ Time Remaining...
-Rest 1:00 b/t Sets-
*SET 1 - (42.5/30)
SET 2 - (52.5/35)
SET 3 - (60/42.5)
SET 4 - (70/47.5)
(Score is Total Reps of Cleans)
Tuesday
Workout
OPEN 20.2
Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
OPEN 20.2
Scaled
AMRAP x 20 MINUTES
4 DB Thrusters (35/20)
6 Hanging Knee Raises
24 Single Unders
(Score is Rounds + Reps)
Wednesday
Strength
Performance & Fitness
Deadlift 4-4-4-4
RPE 9
Workout
Performance
In Pairs - You Go I Go
3 SETS
15-12-9
Deadlifts (70/47.5)
Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
Fitness
In Pairs - You Go I Go
3 SETS
15-12-9
Deadlifts (60/42.5)
Burpees Over Bar
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
Weightlifting
Hang Clean 5x3
Receiving in the squat position
1st set empty bar.
Build to RPE 5/50% 1RM if known
Power Clean & Jerk 5x3
Building from last Hang Clean weight up to RPE 7/75% of 1RM C&J if known
Split Jerk 4x3
From the rack.
Building from last C&J weight RPE 7-8/70-85% of 1RM Split Jerk.
Thursday
Performance
ON A 22:00 RUNNING CLOCK...
PART A - IN PAIRS - ALT. 1:00 on/1:00 off
150/120 Cal Bike
Immediately Into...
PART B - INDIVIDUALLY
AMRAP in Time Remaining of...
5 C2B Pull-Ups
5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)*
15 Sit-Ups
*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.
(Score is Total Rounds + Reps)
RPE 7
Fitness
ON A 22:00 RUNNING CLOCK...
PART A - IN PAIRS - ALT 1:00 on/ 1:00 off
120/100 Cal Bike
Immediately Into...
PART B - INDIVIDUALLY
AMRAP in Time Remaining of...
5 Ring Rows*
5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)**
15 Sit-Ups
*5 Reps should be very challenging with a deep pull to the chest.
**Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.
(Score is Total Rounds + Reps)
Finisher
3 SETS
12 Glute Bridge-Ups
15 DB Flyes*
18 DB Slides
*Complete from the Floor or Bench.
Hero
Samson
2 ROUNDS FOR TIME
1 mile run
then
7 SETS of:
10 Box Step Overs (24"/20")
20 Alt. Reverse Lunges
8 Air Squats
If you have a weight vest, wear it (20/14lbs or 10/6kg)
Friday
Strength
Performance & Fitness
EVERY 1:30 x 6 SETS*
1 High Hang Power Snatch
+
1 Hang Power Snatch
+
1 Power Snatch
(Score is Weight)
RPE 5
Workout
Performance
FOR TIME
40-30-20
Alt. DB Power Snatch (42.5/30)
20-20-20
Handstand Push-Ups*
40-30-20
Cal Row**
*Option for Strict HS Push-Ups
**Scaled Cals 35-25-15
(Score is Time)
RPE 8
Fitness
FOR TIME
40-30-20
Alt. DB Power Snatch (35/25)
20-20-20
Hand Release Push-Ups*
30-20-10
Cal Row**
*Option for Seated DB Strict Press or Pike Push-Ups
**Scaled Cals 25-15-10
(Score is Time)
Saturday
Endurance
Performance & Fitness
EMOM x 32 MINUTES
MIN 1 - Max Air Squats
Min 2 - Max Cal Row
MIN 3 - Max Push-ups
MIN 4 - Max Cal Ski
(Score is Total Reps)
Partner Workout
Performance
AMRAP 20
400m Run (Together)
40 DB Shoulder to Overhead* (2 x 22.5/15)
60 KB Swings* (32/24)
20 Synchro Sit-Ups
*Share reps as needed
(Score is rounds & reps)
RPE 7
Fitness
AMRAP 20
400m Run (Together)
40 Shoulder to Overhead (15/10)
60 Russian KB Swings (24/16)
20 Synchro Sit-Ups
(Score is rounds & reps)
Sunday
Weightlifting
5 Sets
2 x High Hang Power
+
1 x High Hang Snatch
+
1 x Hang Snatch
Start Empty Bar and build to moderate load
RPE 2 build to RPE 5
Snatch for load:
#1: 6 reps @ 50%
#2: 6 reps @ 60%
#3: 4 reps @ 65%
#4: 4 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 80%
Hang Squat Snatch for load:
#1: 6 reps @ 50%
#2: 6 reps @ 50%
#3: 4 reps @ 55%
#4: 4 reps @ 55%
#5: 2 reps @ 60%
#6: 2 reps @ 60%
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
HIIT60
Performance
EMOM x 24 MINUTES
MIN 1 - Max KB Swings (24/16)
MIN 2 - Max Double Unders
MIN 3 - Max V-Ups
MIN 4 - Max Alt. DB Snatches (22.5/15)
MIN 5 - Max Cal (Cardio Choice)
MIN 6 - Rest
(Score is Reps)
Fitness
EMOM x 24 MINUTES
MIN 1 - Max KB Swings (16/12)
MIN 2 - Max Double Unders
MIN 3 - Max Sit Ups
MIN 4 - Max Alt. DB Snatches (15/10)
MIN 5 - Max Cal (Cardio Choice)
MIN 6 - Rest
(Score is Reps)