Monday 10th October - Sunday 16th October

Monday

Strength

4 SETS*
1 Power Clean
+
2 Split Jerk

*Start Moderate and build to Moderate-Heavy.


Workout

10 ROUNDS FOR TIME
1 Power Clean & Jerk 100/70 70/47.5
5 Burpees Over Bar
100m Run

Tuesday

Strength

Front Squat 4-4-2


Workout

AMRAP x 15 MINUTES
15/12 Cal Bike
30 Alt. Mountain Climbers
15 Box Jump (24/20)
30 Alt. Bicycle Crunches

Wednesday

Partner Workout

AMRAP 10
6 Deadlifts 60/40 42.5/30
6 Burpees Over Bar

In 25 Minutes
3 Rounds
800m Run
30 Hang Power Cleans
30 Pull Ups

Score = Reps + Seconds under 25 mins



Weightlifting

6x1
Power Clean + Jerk

5x1
Pause Back Squat @90%

Thursday


Strength
4 SETS
10/10 Single Arm DB Bent Over Rows
15-20 DB Floor Press

-Rest As Needed b/t Sets-



Workout

4 SETS FOR MAX REPS
1:00 - 100m Run
1:00 - Box Step-Overs (24/20)
1:00 - Strict Pull-Ups
1:00 - Up-Downs


Hero

Tuder (Partner Workout)

For Time

1 mile Run (together)
31 Press Ups (each)

Then, 20 Rounds (switch after each round) of:
3 Deadlifts 60/40 42.5/30
3 Clean-and-Jerks
3 Front Squats

Then, perform:
31 Press Ups (each)
1 mile Run (together)

Friday

Strength
4 SETS*
1 Clean
+
1 Hang Squat Clean

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy. Clean can be Power or Squat.

Workout

ON A 15:00 RUNNING CLOCK...
Complete as much of the work as possible...*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans 52.5/35 35/25

Saturday

Endurance

AMRAP x 10 MINUTES*
40 Double Unders
20 Sit-Ups
10 Hand Release Push-Ups
4 Alt. DB Burpees 15/10 10/5

-Rest 1:00-

AMRAP x 8 MINUTES
30 Double Unders
15 Sit-Ups
8 Hand Release Push-Ups
4 Alt. DB Burpees

-Rest 1:00-

AMRAP x 6 MINUTES
20 Double Unders
10 Sit-Ups
6 Hand Release Push-Ups
4 Alt. DB Burpees

*Start from the beginning of each AMRAP.



Partner Workout

AMRAP 30
DT
12 Deadlifts 70/47.5 50/35
9 Hang Power Cleans
6 Push Jerks

Every 6 rounds

50/40 Cal Machine

Complete full rounds

Sunday

Weightlifting

6x1
Power Snatch + OHS

5x5
BTN Snatch Grip Push Press


HIIT60
5 SETS
30/20 Cal Row
-Rest :30-
1:00 Max Reps of Gymnastics Option*

-Rest 1:30 b/t Sets-

Options:
Ring/ Bar Muscle-Ups
Chest to Bar Pull-Ups
Pull-Ups
Up-Down Jumping Pull-Ups







Monday 3rd October - Sunday 9th October

Monday

Strength

Split Jerk 2-2-2-2-2

Workout
AMRAP x 15 MINUTES
5 Renegade Rows 22.5/15 15/10
10/8 Cal Bike or 12/10 Cal Row/Ski
20 Russian Swings 24/16 16/12
40 Alt. Crossbody Mountain Climbers

Tuesday

Strength

EVERY 1:30 x 7 SETS*
1 Power Snatch
+
1 Deep Hang Power Snatch

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.



Workout

4 ROUNDS FOR TIME
15/12 Cal Row
7 Power Snatches 52.5/35 35/25

-Rest 2:00-

4 ROUNDS FOR TIME
15 Up-Downs Over Bar
7 Power Snatches

Wednesday

Strength

Front Squat 6-4-4

Partner Workout

AMRAP x 20 MINUTES
3 Strict Pull Ups
2 Front Squats 90/65 65/45
10 Box Jump Overs (24/20)



Weightlifting

5x2
Snatch High Pull + Squat Snatch @80%

5x1
Overhead Squats @75%

3x5
Snatch Grip RDLs @100% of Snatch

Thursday

Workout

EMOM x 28 MINUTES
MIN 1 - :45 Max Strict Pull-Ups
MIN 2 - :45 Cardio Choice (Cals)
MIN 3 - :45 Max Toes to Bar
MIN 4 - :45 DBL KB Static Hold (Athlete Choice, Moderate)*

*Static Hold Options:
Farmer
Overhead
Front Rack
Mixed Grip


Hero

Bert
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Friday

Strength

EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.



Workout

The Fifth Element
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)|(95/65)
5 Hang Squat Clean & Overhead
10 Handstand Push-ups
100m Run

Saturday

Endurance

AMRAP x 24 MINUTES
40/30 Cal Bike
30 Sit-Ups
20 Back Rack Alt. Lunges 42.5/30 30/20
10 Burpee Box Crawl Overs (Athlete Choice)*



Partner Workout

AMRAP 30
25 Chest To Bar Pull-Ups
400m Run Together
25 Russian KB Swings 24/16 16/12
40 Cal Bike

Sunday

Weightlifting

5x2
Clean High Pull + Squat Clean @85%

5x1
Back Squats @90%

3x5
Push Jerks @75%


HIIT60


Strength
Bench Press 10-10-10


Workout

5x
1 Min On
1 Min Off

100m Row + Max Press Ups
30 Double Unders + Max Floor Press
10 Burpees + Max Sit Ups

Score = Total Press Ups + Floor Press + Sit Ups

Monday 26th September - Sunday 2nd October

Monday

Strength
Front Squat
6-6-4

Building from previous weeks

Workout

4 SETS (:40 ON/ :20 OFF)*
MOVT 1 - Wall Balls (20/14)|(14/10)
MOVT 2 - Cal Row
MOVT 3 - Alt. Overhead Wall Ball Lunges
MOVT 4 - Cal Row

*1 SET= MOVT 1-MOVT 4

Tuesday

Strength

4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull

Workout

AMRAP x 10 MINUTES*
1-2-3-and so on...
Bar Muscle-Ups
2-4-6-and so on...
Deadlifts 115/80 80/52.5

Wednesday

Partner Workout

You Go I Go
10 Push Jerks 70/47.5 52.5/35
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks

(Score is Time)

P1- 10 Push Jerks
P2- 10 Push Jerks

Weightlifting

6x
20s On/ 2 mins Off
3 Squat Cleans @80%

5x2
Split Jerks
Build to a heavy total with correct positioning

Core
21-15-9
Banded Deadbugs
Hollow Rocks

Thursday

Workout

ON A 25:00 RUNNING CLOCK...
100/75 Cal Bike

Immediately Into...

AMRAP in Remaining Time Of...
6 Strict Pull-Ups
12 Alt. DB Farmer Box Step-Ups 22.5/15 15/10 Box: 24/20
18 Alt. No Push-Up Renegade Rows
32 Double Unders

Hero
Klepto

Four rounds of:
•27 Box jumps, 24" box
•20 Burpees
•11 Squat cleans, 145/100 pounds

Friday

Strength

4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull

Workout

Double Down
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)

*Each time you break during a set of 22 T2B (no penalty when finishing the set)...perform 10 Jumping Air Squats to 6"" Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)...perform 5 Up-Down Over Bar.

Saturday

Endurance

1.) EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - :45 Max DB Floor Press 22.5/15 15/10

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

2.) EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - :45 Max Ring Rows


Teams of 3
AMRAP 35
120 KB Swings 24/16 16/12
P1- 400m Run
P2- Max Cal Row/Ski
P3- Max Cal Bike
120 Pull Ups
P1- Max Cal Row/Ski
P2- Max Cal Bike
P3- 400m Run
120 Wall Balls 20/14 14/10
P1- Max Cal Bike
P2- 400m Run
P3- Max Cal Row/Ski

Score = Total Cals on Bike + Row/Ski

Sunday

Weightlifting

6x
20s On/ 2 mins Off
2 Squat Snatches @80%

Back Squat
3x5 @ 60%
3x3 @ 75%

Core
Tabata
6x
Single Leg V Sits
Side Plank
Sit Ups
Side Plank


HIIT 60

Filthy Fifty!

FOR TIME
50 Box Jump (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (53/35)|(35/26)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45/35)|(35/15)
50 Plate Good Mornings (25/15)|(15/10)*
50 Wall Balls (20/14)|(14/10)
50 Burpees
50 Double Unders

Monday 19th September - Sunday 25th September

Monday

Queen Elizabeth II
Partner Workout
Share all work

1926m Row
96 DB Snatches 22.5/15
70 Burpees
96 Pull Ups
70 GTOH 70/52.5
96 Press Ups
2022m Run

Tuesday

Strength

Front Squat
8-6-6



Workout

Flat Line
7 SETS
ON A 2:30 RUNNING CLOCK...
20/15 Cal Row
8 Front Squats (135/95)|(95/65)
Max Burpees Over Bar in Time Remaining...

-Rest :30 b/t Sets-

(Score is Total Reps of Burpees)

Wednesday

Strentgth

In 10 minutes
4 SETS*
1 Push Jerk
+
1 Split Jerk

-Rest As Needed b/t Sets-




Partner Workout

FOR TIME
4 ROUNDS EACH
5 Push Jerks (70/47.5)|(52.5/35)
10 Toes to Bar
50 Double Unders


3 ROUNDS EACH
4 Push Jerks (85/60)|(60/42.5)
8 Toes to Bar
40 Double Unders


2 ROUNDS EACH
3 Push Jerks (90/65)|(65/45)
6 Toes to Bar
30 Double Unders




Weightlifting

In 20 minutes
5x2 Snatch

In 10 minutes
5x3 Snatch Pulls @110%

4x10 Back Squats @BW


Thursday

Strength

EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch



Workout

AMRAP x 16 MINUTES
10 Hang Power Snatch (35/25)|(30/20)
20 Box Jump Overs (24/20)
20 Russian KB Swings (24/16)|(16/12)
10 Chest to Bar Pull-Ups


Hero

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

Friday

Strength
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean


Workout

EMOM x 16 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - AMRAP of the following*...
7 Hang Power Cleans (52.5/35)|(35/25)
7 Handstand Push-Ups

Saturday

Lion’s Pride 2022!


Sunday

Weightlifting
In 20 minutes
5x2 Clean + Jerk

In 10 minutes
5x3 Clean Pulls @120%

4x10 Push Press



Sunday Sweat
AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)

Finisher
3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold







Monday 12th September - Sunday 18th September

Monday

Strength
Front Squat
10-8-6

Workout

EMOM x 18 MINUTES
MIN 1 - :45 Cal Bike
MIN 2 - :45 Back Rack Lunge-Lunge-Squat 52.5/35 35/25
MIN 3 - :45 Sit-Ups

Tuesday

Strength
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*

*Start Light and build to Moderate.

2.EMOM x 5 MINUTES
2 Hang Power Snatches



Workout

AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts 42.5/30 30/20
8 Hang Power Snatches
6 Handstand Push-Ups

(Score is Rounds + Reps)


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

Wednesday

Partner Workout

FOR TIME
800m Run Together

Immediately Into...

20 ROUNDS (10 rounds each)
4 Bar Muscle-Ups
6 Alt. Pistols
8 Russian Swings 32/24 24/16

Immediately Into...

800m Run Together

(Score is Time)


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

Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols



Weightlifting

In 15 minutes
3x
Squat Clean + Power Clean @75%
3x
Squat Clean + Power Clean @75%+

5x3 @70%
Pause Front Squat

Core
3x
60s Weighted Plank
20 High Knees

Thursday

Strength
4 SETS
5 Drop Jerks*

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

(Score is Weight)



Workout

DEJA VU
EMOM x 20 MINUTES
MIN 1 - 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 - Rest

(Score is Total DB S2OH Reps)

KG DB: (22.5/15)|(15/10)

Hero
ZACHARY TELLIER

For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Friday

Strength

1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*

*Start Light and build to Moderate.


2. EMOM x 5 MINUTES
2 Hang Power Cleans

Workout
AMRAP x 15 MINUTES
1-2-3-and so on...
Hang Power Cleans 85/60 60/42.5
2-3-4-and so on...
Strict Pull-Up
3-4-5-and so on...
Toes to Bar

Saturday

Endurance

4 SETS
80 Double Unders
60/48 Cal Row or 50/40 Cal Bike or 800m Run
40 Wall Balls (20/14)|(14/10)

-Rest 2:00 b/t Sets-

Teams of 3
IN TEAMS OF 3...

AMRAP x 40 MINUTES
90 Cal Bike
120 Double Unders
90 Cal Row
120 Wall Balls 20/14 14/10
90 Cal Ski
120 Burpees

*P1 works while P2 & P3 rests. Split work as Needed.

Sunday

Weightlifting

In 15 minutes
3x
Squat Snatch + Power Snatch @75%
3x
Squat Snatch + Power Snatch @75%+

5x3 @70%
Pause Back Squat or Overhead Squat

Core
3x
10 Weighted Sit Ups (heavy)
20s Side Plank Each Side
30 Russian Twists with medball

Sunday Sweat!
0-10 mins
2000/1600m Row

10-20 mins
AMRAP
18 Wall Balls 20/14
9 Pull Ups
3 Wall Walks

20-30 mins
30 Double Unders
20 DB Front Squats 20/12.5
10 Burpees