Monday 1st August - Sunday 7th August

Monday

Strength

Tempo Wide Grip Bench Press

Workout

6 SETS

ON A 3:00 RUNNING CLOCK...

30/24 Cal Row

Max Reps in the Remaining Time...

ODD ROUNDS: Burpees

EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)

Tuesday

Workout

AMRAP x 15 MINUTES

1 Power Snatches (70/47.5)|(52.5/35)*

15 Box Jumps (24/20)

100m Run

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on...).

(Score is Rounds + Reps)

Finisher

2-3 SETS

8/8 Single Leg Glute Bridge-Up

-Immediately Into-

15 DB Glute Bridge-Ups

-Immediately Into-

:45 Glute Bridge Hold

-Rest as Needed b/t Sets-

Wednesday

Partner Workout

“Angie’s Got Wheels”

Teams of 2

AMRAP 30

100 Pull Ups

100 Push Ups

100 Ab Mat Sit Ups

100 Air Squats

*While 1 partner chips away at the bodyweight movements, the other bikes 500/400m or Rows 250/200m or Ski's 200/150m, Partners switch when the partner on the machine finishes

Weightlifting

Squat Cleans

1Rep @ each percentage every 90s (10 reps total)

40%,45%,50%......90%

Split Jerks

5 x 3 - 60% - 65% -70%

weightlifting accessory:

Superset

Filly Press

Banded Tricep Ext

Thursday

Workout

For Time

10-9-8-7-6

Shoulder to Overhead (60/42.5)|(42.5/30)

Up-Downs Over Bar

Immediately Into...

5-4-3-2-1

Shoulder to Overhead (85/60)|(60/42.5)

Up-Downs Over Bar

*After each set complete 25 'Unbroken' Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set then complete 25 reps and move on. No additional penalty.

(Score is Time)

Hero Workout

“SCHMALLS”

Run 800 meters

Then two rounds of:

• 50 Burpees

• 40 Pull-ups

• 30 One-legged squats

• 20 Kettlebell swings, 1.5 pood

• 10 Handstand push-ups

Then, Run 800 meters

Friday

Gymnastic Skills

EMOM x 6 MINUTES

Practice one of below Pulling Options...

Option 1:

2 Hips to Bar + 1 Bar Muscle-Up

Or...

Option 2:

2 Dynamic Kip Swing + 1 Pull-Up

Or...

Option 3:

3 Simulated Kip Swing or 3 Jumping Pull-Ups

Workout

3 SETS

AMRAP x 6 MINUTES*

3 Bar Muscle-Ups

9 Hand Release Push-Ups

18 Wall Balls (9/6, 6/4)

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

Saturday

Endurance Workout

“Are We There Yet?!?”

5 Rounds For Time:

1000m/800m Row

30 Box Jumps (24"/20")

30 Dumbbell Snatches (22.5/15) (15/10)

40 Min Time Cap

Partner Workout

IN TEAMS OF 2...

For Time*

80 SA DB Devils Press (22.5/15)|(15/10)

80 DB Goblet Lunges

400m Run

60 SA DB Devils Press

60 DB Goblet Lunges

400m Run

40 SA DB Devils Press

40 DB Goblet Lunges

400m Run

20 SA DB Devils Press

20 DB Goblet Lunges

400m Run

*While P1 is completing Devils Press, P2 holds Tall Plank. While P1 is completing Goblet Lunges, P2 holds a Wall Sit. Split work as needed. Both partners complete the 400m Run together.

(Score is Time)

Sunday

HIIT

“Fight Gone Bad”

3 Rounds For Max Reps

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

Finisher

3 SETS

20 Single DB Crush Curl

20 Weighted Sit-Ups

-Rest as Needed b/t Sets-

Weightlifting

Snatch Balance

5 x 3 @ 70%-75%

Snatch Pulls

5 x 3 @ 110%

Light Squat Snatches

3 x 3 @ 40%-50%

Monday 25th July - Sunday 31st July

Monday

Workout:

“CINDY-RELLA”

AMRAP x 6 MINUTES

3 Strict Pull-Ups

6 Feet Elevated Plate Push-Ups

9 Plate Front Squats (Athlete Choice)

-Rest 1:30-

AMRAP x 7 MINUTES

4 Chest to Bar Pull-Ups

8 Hand Release Push-Ups

12 Jumping Air Squats

-Rest 1:30-

AMRAP x 8 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Total Rounds + Reps)

Post Workout Strength

EMOM x 8 MINUTES

MIN 1 - :40 Alt. Seated Arnold Presses

MIN 2 - :40 DBL DB OH Hold*

*Stand for DBL DB Hold.

Tuesday

Strength

10:00 Build to a heavy Clean & Jerk

Workout

“THE CALI BEAR”

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (100/70)|(70/47.5)

Wednesday

Partner Wod

AMRAP 40

200m Run Together

40 Burpee Box Jumps (24/20)

600m Run Together

80 Alt. DB Goblet Box Step-Overs (22.5/15)|(15/10)

600m Run Together

40 Burpee Box Jumps

(Score is Rounds+Reps)

Weightlifting

Snatch

20:00 Build To A Heavy Snatch

Snatch Grip Deadlifts

3 x 5 @ 105% of Heavy

Weightlifting Accessory

Reverse DB Flyes

3 x 10-15

Thursday

Strength

Deadlift

15:00 Build to a moderate - heavy 3 rep “library” deadlift

Workout

5 SETS

ON A 3:00 RUNNING CLOCK...

15/12 Cal Row*

20 Alt. Single Arm Russian KB Swing (16/12)|(12/8)

Max Alt. V-Ups in Time Remaining...

-No Extra Rest b/t Sets-

*Increase Row by 5/4 Cals each Set.

Set 1: 15/12

Set 2: 20/16

Set 3: 25/20

Set 4: 30/24

Set 5: 35/28

(Score is Total Reps of Alt. V-Ups)

Cooldown

2 Rounds For Recovery

1:00 EZ Row

12 Slow Arm Haulers

10 Alt. Bird Dogs

8/8 Side Plank Rotations

1:00 Child's Pose

Hero Workout

“HOLLEYMAN”

Thirty rounds for time:

5 Wall ball shots @ 9/6 kg

3 Handstand push-ups

1 Power clean @ 100/70 kg

Friday

"MYMC 22.3"

15 Rounds For Time

1 Ring Muscle-Up

3 Thrusters (60/42.5)|(42.5/30)

6 Burpee Over Bar

(Score is Time)

MU Option 1: Jumping Bar Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up

Saturday

Endurance Workout

For Time

60/48 Cal Bike

40 Toes to Bar

60 Alt. Lunges

50/40 Cal Bike

30 Toes to Bar

50 Alt. Lunges

40/30 Cal Bike

20 Toes to Bar

40 Alt. Lunges

(Score is Time)

Partner Workout

"Battle Buddies"

16 Rounds For Time

20 Double Unders

10 Burpees Over Bar

5 Overhead Squats (42.5/30) (30/20)

(Score is Time)

Sunday

HIIT 60

For Time

Buy In: 400m run

Then 5 rounds of:

20 jumping lunges

20 air squats

10 knee to elbow

10 burpee to pull up

400m run

Weightlifting

Clean & Jerk

20:00 Build to a heavy Clean & Jerk

Clean Pulls

5 x 3 @ 105%

weightlifting accessory

Superset Bicep Curls & Banded Tricep Extensions

3 x 12

Monday 18th July - Sunday 24th July

Monday

"ELIZA & BETH"

FOR TIME

9-7-5

Ground to Overhead (85/60)|(60/42.5)

21-15-9

Ring Dips

-Rest 3:00-

15-12-9

Ground to Overhead (42.5/30)|(30/20)

21-15-9

Burpees Over the Bar

(Score is Total Time)

Tuesday

Strength

3 SETS

12-15 PVC Banded Lat Push-Downs

5-7 Wide Grip Pull-Ups

-Rest As Needed b/t Sets-

Workout

3 SETS

ON AN 8:00 RUNNING CLOCK...

400m Run

30 Weighted Sit-Ups*

20 Pull-Ups

400m Run

-Rest the Remainder of the Set-

*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.

(Score is Slowest Set for Time)

Wednesday

Partner Workout

FOR TIME

75/60 Cal Row

60 Wall Balls (9/6) (6/5)

60 Box Jumps (24/20)

75/60 Cal Row

90 Wall Balls

90 Box Jumps

75/60 Cal Row

120 Wall Balls

120 Box Jumps

75/60 Cal Row

(Score is Time)

Weightlifting

Clean & Jerk 6 x 1 @ 80%

Back Squat 5 x 3 @ 75-80%

RDL 4 x 10*

*build from last week

Thursday

Workout

EMOM x 25 MINUTES

MIN 1 - :45 Single Arm Devil Press 22.5/15 15/10

MIN 2 - :45 Russian Twists*

MIN 3&4 - Max Cal Cardio Choice

MIN 5 - Walking Rest

*Option to use DB.

(Score is Lowest Cals)

Cool Down

FOR RECOVERY

1:00 Single Arm Banded Distraction (R)

1:00 Single Arm Banded Distraction (L)

1:00 Hanging Partner Shoulder Stretch

2:00 Foam Roll Lats

Hero

“Viola”

Complete as many rounds as possible in 20 minutes of:

•Run 400 meters

•11 power snatches (42.5/30)

•17 pull-ups

•13 power cleans (42.5/30)

Friday

"MYMC 22.2" (Part 1)

1.) AMRAP x 10 MINUTES

6 Power Snatches (42.5/30)|(30/20)

8 Push Press

24 Double Unders

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

"MYMC 22.2" (Part 2)

2.) ON AN 8:00 RUNNING CLOCK...

Build to a Heavy Complex...

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)

Saturday

Endurance

FOR TIME

10 Chest to Bar Pull-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

30 Hand Release Push-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

40 Walking Lunges

30 Hand Release Push-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

50 Up-Downs

40 Walking Lunges

30 Hand Release Push-Ups

20/15 Cal Bike

10 Chest to Bar Pull-Ups

(Score is Time)

Partner Workout

IN TEAMS OF 2...

AMRAP x 25 MINUTES

20 Renegade Row *

30/24 Cal Bike

40 DB Thrusters @ 22.5/15 15/10

50 Synchro Lunges

60 Burpees

*1 Rep = Right arm row + left arm row

P1 works while P2 rests.

The Synchro Lunges are completed together.

Split work as needed.

(Score is Rounds + Reps )

Sunday

HIIT

4 SETS*

AMRAP x 6 MINUTES

16 KB Swings (24/16)|(16/12)

12 Sumo Deadlift High Pulls (35/25)|(30/20)

8 Thrusters

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

Weightlifting

Snatch 8 x 1 @ 75%

Push Press 3 x 5 @75 - 80%

Bent Over Row 5 x 10*

*Build from last week

Monday 11th July - Sunday 17th July

Monday

Strength

EVERY 1:30 x 6 SETS*
1 Power Snatch
+
1 Hang Power Snatch
+
1 Overhead Squat

*Start Light and build to a Moderate weight.

Workout

Fancy Nancy
10 ROUNDS FOR TIME
12/10 Cal Bike
7 Hang Squat Snatch 35/25 30/20

Tuesday

Workout

FOR TIME*
5:00 ON / 1:00 OFF**
240 Double Unders
180/144 Cal Row
120 Sit-Ups
60 Front Rack Lunges 60/42.5 42.5/30

*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.
**Partition 1 of 2 Ways ONLY...

Option 1 -- Straight Through, No Partition

or...

Option 2 -- Partition into 4 Sets of...
60 Double Unders
45 Cal Row
30 Sit-Ups
15 Lunges

Wednesday

Partner Workout

AMRAP x 15 MINUTES
1-2-3-and so on...
Bar Muscle-Ups
Power Cleans 90/65 65/45

MU Option 1: Jumping Muscle-Up
MU Option 2: Burpee Chest to Bar Pull-Up

Rest 2 minutes

AMRAP x 15 MINUTES
1-2-3 and so on...
Pull Ups
Deadlifts




Weightlifting Week 2
Clean & Jerk 8x1 @70%
Front Squat 5x3 @75%
RDLs 4x10

Thursday

Workout

8 SETS (:20 ON/ :10 OFF)
MOVT 1 - KB Swings 24/16 16/12
MOVT 2 - Push-Ups
MOVT 3 - KB Russian Twists
MOVT 4 - Up-Downs

1 SET = MOVT 1 to MOVT 4.




Hero
Maxton
With a weight vest, 13 rounds for time of:

• 8 strict pull-ups
• 26 box step-ups
• 21 burpees

♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box

Friday

Workout

AMRAP x 18 MINUTES
22 Wall Balls (20/14)|(14/10)
22 Pull-Ups
22/16 Cal Bike

Finisher
3 SETS
1:00 Ring Body Saw
-Immediately Into-
1:00 Max Plank Wall Ball Taps

-Rest 2:00 b/t Sets-

Saturday

Endurance

3 SETS
:30 Wall HS Hold
10-12 Box Piked Shoulder Taps
3-5 Strict Deficit Hand Stand Push-ups or 5-7 Deficit Push-Ups


Workout

FOR TIME
4 ROUNDS
10 Box Jump Overs 24/20
8 Handstand Push-Ups*
6 Deadlifts 85/60 60/42.5
36 Double Unders

-Rest 1:30-

3 ROUNDS
10 Box Jump Overs
8 Handstand Push-Ups*
6 Deadlifts 100/70 70/47.5
36 Double Unders

-Rest 1:30-

2 ROUNDS
10 Box Jump Overs
8 Handstand Push-Ups*
6 Deadlifts 125/85 85/60
36 Double Unders

*Strict Optional.

(Score is Total Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Push Press



Partner Workout

IN TEAMS OF 2...

ON A 40:00 RUNNING CLOCK...
800m Run*
100 Toes to Bar

Immediately Into...

AMRAP in Remaining Time until 20:00
12 Alt. DB No Push-Up Renegade Rows 22.5/15 15/10 **
6 Up-Downs Over DBs

*P1 & P2 will run together and then split the Toes to Bar & Burpees. P1 works while P2 rests.
**P1 completes 1 full round while P2 Hold a Plank (Round 1) or Dead Hang (Round 2)

Immediately Into...

800m Run
100 Burpees

AMRAP in Remaining Time until 40:00
12 Push Press
6 Hollow Rocks

Sunday

Weightlifting Week 2

Snatch 5x1 @60%

Back Squat 5x5 @75%

Bent Over Row 5x10 build on previous session

HIIT60
EMOM x 30 MINUTES
MIN 1&2 - 400m Run
MIN 3 - :45 Russian Swings 32/24 24/16
MIN 4 - :45 Single Leg V Sits
MIN 5 - Rest

(Score is Slowest Run)














Monday 4th July - Sunday 10th July

Monday

Workout

Hildy

FOR TIME*
100/80 Cal Row
75 Thrusters (45/35)|(35/25)
50 Pull-Ups
75 Wall Balls (20/14)|(14/10)
100/80 Cal Row

*If you have a 20/14lb weight vest wear it.


Tuesday

Workout

6 SETS FOR MAX REPS
MIN 1 - Max Double Unders
MIN 2 - Max Burpees
MIN 3 - 6 Tempo Deadlifts 90/65 65/45

*Strict Adherence to a Tempo @ 2121



Post workout strength

3 SETS
15 Arm Haulers
15 Band Pull-Aparts
15 Banded Overhead Tricep Extensions


Wednesday

Strength

ON A 12:00 RUNNING CLOCK... Build to a Moderate 5-Rep Push Jerk




Partner Workout

5 Rounds Each
2 mins On
2 mins Off

25/20 Cal Bike
Immediately into...
Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.



Weightlifting Week 1
Power Snatch + Overhead Squat 5x1 @60%

Back Squat 5x5 @70

Bent Over Rows 5x10

Thursday

Strength

EVERY 1:30 x 5 SETS
1 Power Clean
+
2 Hang Power Clean

*Start Light and end Moderate-Heavy.

Workout

1.) 3 SETS*
AMRAP x 3 MINUTES
1 Power Clean 85/60 60/42.5
2 Front Squats
3 Toes to Bar

-Rest :30 b/t Sets-

*Pick-up where you left off.

(Score is Rounds + Reps)

-Rest a Full 2:00 b/t Part 1 & Part 2-



2.) 3 SETS*
AMRAP x 3 MINUTES
3 Hang Power Cleans 60/42.5 42.5/30
6 Front Squats
9 Sit-Ups

-Rest :30 b/t Sets-

*Pick-up where you left off.

(Score is Rounds + Reps)

Hero
Strange
Eight rounds of:
• 600 meter Run
• 1.5 pood Weighted pull-up, 11 reps
• 11 Walking lunge steps, carrying 1.5 pood kettlebells
• 1.5 pood Kettlebell thruster, 11 reps

Friday

Workout

FOR TIME
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Up

(Score is Time)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press



Finisher

6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Hollow Body Rocks
MOVT 2 - Russian Twists

1 SET = MOVT 1 + MOVT 2.

Saturday

Endurance

3 SETS
Complete one of the below Complexes...

Option 1...
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up

Or...

Option 2...
2 Scap Pull-Ups
+
2 Kip Swings
+
2 Kipping Pull-Ups

-Rest As Needed b/t Sets-


Workout

Helena

3 ROUNDS FOR TIME
800m Run
32 KB Swings (70/53)|(53/35)
10 Bar Muscle-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up



Partner Workout

IN TEAMS OF 2...

2 SETS*
AMRAP x 14 MINUTES**
10 Alt. DB Farmer's Lunges 22.5/15 15/10
12 Sit-Ups
10 DB Floor Press

-Rest 2:00 b/t Sets-

*While P1 works through a full round, P2 completes Max Cal Row. Once a full round is complete partners switch.
**Pick up where you left off.

(Score is Total Cals)

Sunday

Weightlifting Week 1

Clean + Jerk 4x2 @60%

Front Squat 1x1 @ 100/102/105/107/110% of 1rm Clean + Jerk

Weighted Sit Ups 5x20

HIIT60
5 SETS
2:00 Cal Machine
1:00 Single Arm DB Ground to Overhead (R)
1:00 Single Arm DB Ground to Overhead (L)
2:00 Cal Machine

- Rest 1:00 b/t Sets -