Monday
Strength
Deadlift
1x3 @ 70% 1x3 @ 80% 1x3 @ 90%
Workout
AMRAP x 10 MINUTES
20/15 Cal Bike/Ski or 25/18 Cal Row
3 Deadlifts 142.5/92.5 or 100/70
*Increase Reps by 2 after each full round.
Finisher
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs
Tuesday
Strength
Bench Press
1x3 @ 70% 1x3 @ 80% 1x3 @ 90%
Workout
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press 22.5/15 or 15/10
18 Russian Swings 32/24 or 24/16
15 Jumping Air Squats
Wednesday
Partner Workout
AMRAP 35
60/48 Cal Row
20 Bar Muscle Ups
40 Sit-Ups
80 Double Unders
Weightlifting Week 6
Power Snatch 4x2 @70%
Back Squat 4x1 @90%
Core Finisher
4x Max Reps
Weighted Sit Ups
Banded Deadbugs
Thursday
Strength
Back Squat
1x3 @ 70% 1x3 @ 80% 1x3 @ 90%
Workout
18.2
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats 22.5/15 or 15/10
DB Facing Burpees
Hero
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
•30 burpees
•4 power cleans
•6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Friday
Strength
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups
Workout
5 SETS
ON A 4:00 RUNNING CLOCK...
12 Chest to Bar Pull-Ups
18 KB Swings 24/16 or 16/12
200m Run
-Rest Remainder of Time-
*Option to use heavier KB.
Saturday
Endurance
RED LIGHT GREEN LIGHT
AMRAP x 30 MINUTES (:30 ON / :30 OFF)
3 Strict Handstand Push-Ups
7 Wall Balls (20/14)|(14/10)*
3 Hang Power Cleans (155/105)|(115/75)
7 Box Jump Overs (24/20)
*Option to use heavier WB.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
KG BB: (70/47.5)|(52.5/35)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
Partner Workout
BALLS TO THE WALL
E2MO2M 24
Work 2 Mins
Rest 2 Mins
20/17 or 15/12 Cal Row
10 Hang Power Cleans 60/40 or 42.5/30
Max Pull Ups in remaining time
Sunday
Weightlifting
Power Clean & Jerk 4x1 @70%
Front Squat 1x1 @ 105% 110% 115% of C&J1rm
RDL 5x3 up from previous session
HIIT60
4 SETS FOR MAX REPS*
MIN 1 - Alt. Back Rack Reverse Lunges 42.5/30 or 30/20
MIN 2 - Sit-Ups
MIN 3 - Up-Downs
MIN 4 - Rest
*1 SET = MIN 1 to MIN 4.
Post WOD Strength
3 SETS
20 Alt. Landmine Rotations
20 Banded Upright Row
20 Banded Face Pulls