Monday
Strength
Fitness & Performance
Build to a moderate 5 reps of Back Squat
Workout
Performance
4 ROUNDS FOR TIME
8 DBL KB/DB Front Squats (24/16) DB (22.5/15)
16 DBL KB/DB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
RPE 7 -Moderate-High pace/feel
Fitness
4 ROUNDS FOR TIME
8 DBL KB/DB Front Squats (16/12) DB(15/12.5)
16 DBL KB/DB Alt. Front Rack Lunges
24/20 Cal Row
(Score is Time)
RPE - 7 Moderate-High pace/feel
Tuesday
Strength
Fitness & Performance
10-8-6-10-8-6* Hang Power Snatch
Workout
Fitness & Performance
EMOM x 15 MINUTES
MIN 1&2 - AMRAP of...3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*
MIN 3 - Rest
*Pick up where you left off. Reps on HPS should be performed unbroken.
RPE 7 - Moderate-High pace/feel
(Score is Total Rounds + Reps)
Wednesday
Skill
Performance
ON A 10:00 RUNNING CLOCK...
Practice Ring Muscle-Ups*
*Options...
Low Ring Transitions
Jumping Muscle-Ups
Hips to Rings + Muscle-Up
RPE - 3 -
Fitness
ON A 10:00 RUNNING CLOCK...
Practice Pull-Ups*
*Options...
Banded Strict Pull-Ups
Pausing Pull-Ups
2-for-1 Pull-Ups
RPE 3 - Light feel
Partner Workout
Performance
IN PAIRS
FOR TIME
M/M 75-60-45-30-15
F/F 60-45-30-15-8
Cal Bike
15-30-45-60-75
Sit-Ups
8-8-8-8-8
Ring Muscle-Ups
(Score is Time)
RPE 6 - Moderate+ pace/feel
Fitness
IN PAIRS
FOR TIME
M/M 75-60-45-30-15
F/F 60-45-30-15-8
Cal Bike
15-30-45-60-75
Sit-Ups
18-18-18-18-18
Pull-Ups
(Score is Time)
RPE 6 - Moderate+ pace/feel
Weightlifting
Tall Jerks 4x5
Jerk Balance 4x5
Split Jerks 3x8
Thursday
Workout
Performance
AMRAP x 7 MINUTES RPE 7
8 Back Squats (75/52.5)
10 Hand Release Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (60/42.5)
8 Hand Release Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (42.5/30)
6 Hand Release Push-ups
100m Run
Fitness
AMRAP x 7 MINUTES RPE 7
8 Back Squats (60/42.5)
10 Push-ups
200m Run
-Rest 2:00-
AMRAP x 5 MINUTES
6 Front Squats (42.5/30)
8 Push-ups
150m Run
-Rest 2:00-
AMRAP x 3 MINUTES
4 Thrusters (35/25)
6 Push-ups
100m Run
Hero
Sher
Australian Hero Games WoD
For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (75% BW)
20-18-16-14-12-10-8-6-4-2 Reps of:
Burpee Strict Pull-Ups
30-27-24-21-18-15-12-9-6-3 Reps of:
Double-Unders
Friday
Strength
Fitness & Performance
5 SETS
1 Clean Deadlift
+
1 Hang Power Clean
+
2 Shoulder to Overhead
RPE 5 - *Start Light and Build to Moderate.
-Rest As Needed b/t Sets-
Week 2 of 7 (Oly Cycle)
Workout
Fitness & Performance
3 SETS
AMRAP x 4 MINUTES*
2-4-6-and so on...
Hang Power Clean + Overhead (42.5/30)
Box Jumps (24/20)
-Rest 1:30 b/t Sets-
*Reset to 2/2 at the start of each AMRAP.
RPE 8 - Sub-Max High pace/feel
(Score is Lowest Rounds + Reps)
Saturday
Endurance
Workout
Performance
5 ROUNDS FOR TIME
100m KB or DB Farmer Carry (Athlete Choice, Heavy)
60 Double Unders
20 Pull-Ups
(Score is Time)
RPE 6 -Moderate+ pace/feel
KG KB: (24/16)
Fitness
5 ROUNDS FOR TIME
100m KB or DB Farmer Carry (Athlete Choice, Heavy)
60 Double Unders
20 Ring Rows
(Score is Time)
RPE 6 - Moderate+ pace/fee
KG KB: (16/12)
Finisher
3 SETS
10/10 Banded Crossbody Lateral Raises
20 Overhead Banded Tricep Extensions
1:00 Banded Deadbugs
-Rest As Needed b/t Sets-
Partner Workout
Strength
Deadlift 8-8-8-8
RPE 6 - Moderate+ loading/feel
Week 2 of 7 (Oly Cycle)
Workout
Performance
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
60 Deadlifts (225/155)
60 Wall Balls (20/14)
60 Cal Row
60 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (100/70)
KG WB: (9/6)
Fitness
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
60 Deadlifts (135/95)
60 Wall Balls (20/10)
60 Cal Row
60 Hand Release Push-Up
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
KG BB: (60/42.5)
KB WB: (6/5)
Sunday
HIIT60
EMOM x 24 MINUTES
MIN 1 - Max Alt. Sit-Thrus
MIN 2 - Elbow Plank
MIN 3 - Max Burpees + Side Shuffle*
MIN 4 - Max Double Unders
MIN 5 - Max Effort Cardio Choice
MIN 6 - Rest
*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back