Monday
Strength
On a 12:00 Running Clock... Build to a Heavy 3-Rep TNG Power Clean
Workout
AMRAP x 12 MINUTES
12 Chest to Bar Pull-Ups
36 Double Unders
100m Run
-Rest 2:00-
AMRAP x 6 MINUTES
6 Pull-Ups
18 Double Unders
50m Run
(Score is Total Rounds + Reps)
Tuesday
Strength
EMOM x 8 MINUTES
MIN 1 - :40 Wall/Box Hollow Body Hold
MIN 2 - Complete one of the below options...
Option 1:
3-5 Deficit Handstand Push-Ups
Or...
Option 2:
3-5 Handstand Negatives
Or...
Option 3:
3-5 Slow DB Strict Press (:03 Lower)
Workout
FOR TIME
50 Burpees
Immediately Into...
8 ROUNDS
5 Strict Handstand Push-Ups*
7 Back Squats (52.5/35)|(35/25)
Immediately Into...
50 Burpees
(Score is Time)
*Option for Strict Handstand Push-Ups.
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Wednesday
Partner Workout
"THE HILLS HAVE THIGHS"
EMOM x 28 MINUTES
MIN 1 - Complete 1 Round*
MIN 2 - Max Cal Bike
*1 Round:
1 Power Clean (80/60) (60/42.5)
4 Box Jumps (24/20)
7 Toes 2 Bar
**Partners Will Alternate Through Minutes Of Effort**
(Score is Total Cals)
Weightlifting
With a running clock
A. at 0:00
EMOM 8: 1 Squat Clean @ 80%
B. at 12:00
EMOM 8: 1 Squat Snatch @ 80%
C. at 25:00
12-9-6-3 Overhead Squats (50/35)
Thursday
Workout
AMRAP x 16 MINUTES
12/9 Cal Row
8/8 DB Snatch (22.5/15) (17.5/12.5)
100m OH Walk*
20 Alt DB Taps
*Switch Arms at 50m.
(Score = Rounds + Reps)
Post Workout Strength
3 SETS
10/10 KB Goblet Split Squats*
-Immediately Into-
12 Tempo KB RDL @ 30X1
*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.
-Rest As Needed b/t Sets-
Hero Workout
“Hot Shots 19”
Six rounds for time of:
30 Air Squats
19 Power Cleans @ 60/42.5
7 Strict Pull-ups
Run 400 meters
Friday
Workout
“Annie”
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups
-Rest 2:00 b/t Part 1 & Part 2-
“Karen”
For time:
150 Wall Ball shots 9/6
Saturday
Endurance
"Linda's Lungs"
For Time:
800 Meter Run
55 Dumbbell Deadlifts (22.5/15) (15/10)
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
Partner Workout
IN TEAMS OF 2...
AMRAP x 36 MINUTES*
500/400m Row
200m Run
50 Sumo Deadlift High Pulls (35/25)|(30/20)
500/400m Row
200m Run
50 Back Rack Lunges
500/400m Row
200m Run
50 Russian KB Swings (32/24)|(24/16)
500/400m Row
200m Run
50 Up-Downs
*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.
(Score is Rounds + Reps)
Sunday
Workout
AMRAP x 20 MINUTES
20 DB Renegade Rows (15/10)|(10/8)*
15 Toes to Bar
10 Shoulder to Overhead (70/47.5)|(52.5/35)
*1 Rep = Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
Finisher
3 SETS
20-25 PVC Supinated Tricep Extensions
20-25 PVC Lat Pull-Downs
1:00 Plank Hold
-Rest As Needed b/t Sets-
Weightlifting
5 x 2 Snatch Grip Deadlifts
5 x 2 Snatch Grip High Pull
Barbell Conditioning
E.M.O.M 6
3 Squat Snatches @ 65%
E.M.O.M 6
3 Squat Cleans & Jerks @ 65%