Monday 8th May - Sunday 14th May

Monday

Strength

Performance & Fitness

Back Squat

1x5 @65%
1x5 @75%
1x5+ @85%
Back Squat*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 6 Wendler


Workout

Performance

AMRAP x 8 MINUTES
1-2-3 and so on...
Hang Squat Cleans (70/47.5)
2-4-6 and so on...
Up-Down Over Bar

RPE 9
(Score is Total Reps)


Fitness

AMRAP x 8 MINUTES
1-2-3 and so on...
Hang Power Clean (52.5/35)
2-4-6 and so on...
Up-Down Over Bar

RPE 9
(Score is Total Reps)


CONDITIONING

Murph Prep - Day 1


3 SETS*
800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week's runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats

*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today...first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

Tuesday

Strength

Performance & Fitness

EMOM x 8 MINUTES
MIN 1 - :45 Seated DB 1+1/2 Shoulder Press (Athlete Choice, Mod)*
MIN 2 - :45 Hollow Hold or Tuck Hold

*DBs start in pressed out overhead position.

1 Rep= Lower to the shoulders, press to elbows at 90 degrees, lower to shoulder, then press overhead.

RPE 6
(Score is Weight)

Week 7 of 9 Strict Gymnastics



Workout

Performance

3 SETS
ON A 4:00 RUNNING CLOCK...
3 Wall Walks
20 Alt. DB Snatch (22.5/15)
25 Box Jumps (24/20)
Max Strict HSPU in Remaining Time...

-Rest 2:00 b/t Sets-

RPE 7
(Score is Lowest Reps)



Fitness

3 SETS
ON A 4:00 RUNNING CLOCK...
3 Half Wall Walks*
20 Alt. DB Snatch (15/10)
20 Box Jumps (20)
Quality Reps of Pike HSPU in Remaining Time...

*Climb feet 1/2 way up the wall and take 1-2 steps back with hands to complete the rep.

-Rest 2:00 b/t Sets-
RPE 7
(Score is Lowest Reps)

Wednesday

Partner Workout

Performance

ON A 30:00 RUNNING CLOCK...
1 Mile Run

-Immediately Into-

8 ROUNDS
10 Synchro DB or KB Alt. Farmers Lunges DB(22.5/15) KB(24/16)
15 Synchro Sit-Ups
20 Synchro Plate GTOH (20/15)

-Immediately Into-

Max Cal Bike or Row w/ Time Remaining...

RPE 8
(Score is Total Cals)




Fitness

ON A 30:00 RUNNING CLOCK...
1200m Run

-Immediately Into-

8 ROUNDS
8 Synchro DB or KB Alt. Farmers Lunges DB(15/10). KB(16/12)
12 Synchro Sit-Ups
16 Synchro Plate GTOH (15/10)

-Immediately Into-

Max Cal Bike or Row w/ Time Remaining...

RPE 8
(Score is Total Cals)




Weightlifting

Part 1
3 SETS
3 Clean & Jerk
@ 60-70% 1RM C&J

into
3 SETS
2 Clean & Jerk
@70-75%

Part 2
3 SETS
2 Front Squat
@ 80-90% 1RM C&J

Thursday

Strength

Performance & Fitness

1x5 @65%
1x5 @75%
1x5+ @85%
Push Press*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 6 Wendler





Workout

Performance

EMOM x 12 MINUTES
MIN 1 - 5 Burpees + 3 Shoulder to Overhead (60/42.5)
MIN 2 - 5 Burpees + 4 Shoulder to Overhead
MIN 3 - 5 Burpees + 5 Shoulder to Overhead
And so on...

(Score is Rounds Completed)
RPE 10





Fitness

EMOM x 12 MINUTES
MIN 1 - 3 Burpees + 3 Shoulder to Overhead (42.5/30)
MIN 2 - 3 Burpees + 4 Shoulder to Overhead
MIN 3 - 3 Burpees+ 5 Shoulder to Overhead
And so on...

RPE 10
(Score is Rounds Completed)




Hero

Captain Tom

CAPTAIN TOM

For Time
10 Rounds of:
30 Lunges
4 Devil Presses (22.5/15)
19 Air Squats
20 Double-Unders

Directly into:
100 Burpees

Friday

Strength

Performance & Fitness

1x5 @65%
1x5 @75%
1x5+ @85%
Deadlift*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 6 Wendler



Workout

Performance

5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Toes to Bar
15 Double Unders

-Rest 1:00 b/t Rounds-

*Options for Deadlift...
KG BB1: (100/70)
KG BB2: (115/80)
KG BB3: (125/85)

RPE 8
(Score is Total Rounds + Reps)



Fitness

5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Hanging Knee Raise
25 Single Unders

-Rest 1:00 b/t Rounds-

*Options for Deadlift...
KG BB1: (70/47.5)
KG BB2: (79/52.5)
KG BB3: (85/60)

RPE 8
(Score is Total Rounds + Reps)



Murph Prep

CONDITIONING + STRENGTH

800m Run

Into...

10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into...

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle Half Murph. This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.



Weightlifting

Part 1
3 SETS
3 Muscle Snatch
@ Building - Light to Light/Mod

Part 2
5 SETS
1 Power Snatch + 1 Snatch
@50-65% of 1RM Snatch

Part 3
3 SETS
2 (Squat) Snatch
@ 70-75% 1RM Snatch


Saturday

Endurance

Performance & Fitness

3 SETS*
50/40 Cal Row
40 Wall Balls P(20/14) F(14/10)
30 Box Jump Overs (24/20)
20 Alt. Pistols
10 Sumo Deadlifts P(125/85) F(85/60)

-Rest 2:00 b/t Sets-

*Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to next movement of choice. Must complete all 5 movements every set.

(Score is Total Time)



Partner Class

Skill

Performance

ON A 8:00 RUNNING CLOCK...
Practice Banded Low Ring Strict Muscle-Ups*

*Focus on fast sit-through on rings & a slow negative.
RPE 5
(No Measure)

Week 7 of 9 Strict Gymnastics



Fitness

ON A 8:00 RUNNING CLOCK...
Practice Strict Chin-Ups*

*Focus on slow negatives & full arm extension at bottom.
RPE 5
(No Measure)

Week 7 of 9 Strict Gymnastics



Partner WOD

Performance & Fitness

IN TEAMS OF 2...

AMRAP x 20 MINUTES*
1000/800m Row
80 Wall Balls (20/14)
60 Wall Ball Step-Ups (24/20)*
30 Ring or Bar Muscle-Ups

*Hold WB any way above waist. Partners alternate every 250m on row. P1 works while P2 rests, split all other work as needed.

RPE 8
(Score is Rounds + Reps)

Sunday

Weightlifting

Part 1
4 SETS
4 Push Press
@ Empty Bar thru light load (50%)

Part 2
4 SETS
2 Push Press + 2 Push Jerk
@ 50-65% of 1RM C&J

Part 3
3 SETS
4 Push Jerk
@ 70-75% 1RM C&J

HIIT60

Strength

Performance & Fitness

10-8-6
Bench Press

RPE 7 *Start Mod-Light and Build toward Mod-Heavy

(Score is Weight)


Workout

Performance

EMOM x 16 MINUTES
MIN 1&2 - 35/25 Cal Bike
MIN 3 - Max Russian KB Swings (24/16)
MIN 4 - Rest

RPE 7
(Score is Reps)

Fitness

EMOM x 16 MINUTES
MIN 1&2 - 25/20 Cal Bike
MIN 3 - Max Russian KB Swings (16/12)
MIN 4 - Rest

RPE 7
(Score is Reps)








Monday 1st May - Sunday 7th May

Monday

Strength

Performance & Fitness

Push Press - Build to a 1rm


Partner Workout

Performance & Fitness

IN TEAMS OF 2…
AMRAP x 14 MINUTES
30 Box Jumps Overs
20 Ring/Box Dips
10 Shoulder to Overhead (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)


Murph Prep - Extra Credit

CONDITIONING (ALL)

4 SETS*
400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

(No Measure)

STRENGTH (ALL)

EMOM x 15 MINUTES*
MIN 1 - 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 - 10 Push-Ups**
MIN 3 - 20-30 Air Squats

*GOAL: Volume building EMOM...goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

Tuesday



Strength

Performance & Fitness

Back Squat - Build to a 1rm



Workout

Performance

ON A 10:00 RUNNING CLOCK...
Max Cal Bike*

*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (24/16)

(Score is Cals)
RPE 9



Fitness

ON A 10:00 RUNNING CLOCK...
Max Cal Bike*

*Every 2:00 including 0:00 complete 5 Russian KB Swings + 5 KB Goblet Squats (16/12)

(Score is Cals)
RPE 9

Wednesday

Partner Workout

Performance

AMRAP x 22 MINUTES
200m Run (Together)
5 Burpee Pull-Up*
10 Alt. Front Rack Lunges (60/42.5)
15 Toes to Bar

*Target ideally 6-inches above standing reach.

(Score is Rounds + Reps)
RPE 7




Fitness

AMRAP x 22 MINUTES
200m Run (Together)
5 Burpees To Target*
10 Alt. Front Rack Lunges (42.5/30)
15 Leg Raises or Knees to Chest

*Target ideally 6-inches above standing reach.

(Score is Rounds + Reps)
RPE 7




Post WOD Strength

Performance

3 SETS
5 Wall Facing Handstand Push-Ups
7/7 Single Arm DB Lateral Raises (Light)
10 Diamond Push-Ups

-Rest As Needed b/t Sets-

(No Measure)
RPE 6
Week 6 of 9 Strict Gymnastics




Fitness

3 SETS
3 Wall Walks
7/7 Single Arm DB Lateral Raises (Light)
10 Narrow Grip Knee Push-Ups

-Rest As Needed b/t Sets-
RPE 6
(No Measure)

Week 6 of 9 Strict Gymnastics




Weightlifting



Part 1
4 SETS
2 Push Press + 3 Push Jerk
@50-60-70-75% of 1RM C&J

Part 2
5 SETS
2 Push Jerk
@80-95% 1RM C&J

Part 3
3/3 Split Squat
@Light - Moderate

Thursday

Workout

Performance

3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
4 Strict Pull Ups*
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
4 Strict Pull Ups*
:30/30 Banded Plank Pulls

*Option for weighted pull ups.
RPE 6
(No Measure)





Fitness

3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
10 Vertical Ring Rows
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
10 Vertical Ring Rows
:30/30 Banded Plank Pulls

(No Measure)
RPE 6




Hero

Blake

Four rounds for time of:
• 100 ft Walking lunge with 20kg plate held overhead
• 30 Box jump (24"/20")
• 20 Wallball shots (20/14)
• 10 Handstand push-ups




Murph Prep - Extra Credit

CONDITIONING + STRENGTH (ALL)

6 SETS*
300m Run
5 Pull-Ups or Ring Rows
10 Push-Ups or Elevated Push-Ups
15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs...faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)

Friday

Strength

Performance & Fitness

Deadlift - Build to a 1rm

Workout

Guac Is Extra

Performance

EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod-Heavy)*
3 Hang Power Cleans
2 Push Jerk

*Goal is to perform all 9 movements unbroken at or above the weight you would use for the DT Workout (70/47.5).

(Score is Weight)
RPE 8



Fitness

EMOM x 10 MINUTES
4 Deadlifts (Athlete Choice, Mod)*
3 Hang Power Cleans
2 Push Jerk or Push Press

**Goal is to perform all 9 movements unbroken at or above the weight you would use for the Fitness version of DT Workout (52.5/37.5).

(Score is Weight)
RPE 8



Weightlifting

Part 1
4 SETS
2 Hang Power Clean + 2 Hang (Squat) Clean + 2 (Squat) Clean
@ building to 80% of 1RM Clean

Part 2
2A. 4 SETS
2 (Squat) Clean
@85-90% of 1RM C&J

2B. 2 SETS
1 (Squat) Clean
@95%

Part 3
3 SETS
2 Back Squat
@75% of 1RM Back Squat

Saturday

Endurance

Performance & Fitness

EMOM x 30 MINUTES*
MIN 1 & 2 - Max Cal Bike or Row
MIN 3 & 4 - AMRAP of 7 Russian KB Swings** + 7 Box Jumps
MIN 5 - REST

(Score is Reps)
**Performance/Rx: (32/24) (24"/20")
**Fitness/Sc: (24/16) (20)



Partner Workout

Performance & Fitness

IN TEAMS OF 2...

ON A 20:00 RUNNING CLOCK...*
200 Double Unders

Then AMRAP in Remaining Time of:

10 Wall Ball (20/14)
10 Burpees
10 Pull-Ups

*For Double Under buy in P1 works while P2 rests...split the 200 reps as needed. In the AMRAP, partners will complete every other movement in order. Ex: P1 does 10 Wall Balls, P2 completes 10 Burpees, P1 completes 10 Pull-Ups, etc. P1 works While P2 rests.

(Score is Rounds + Reps)
RPE 8

Sunday

Weightlifting

Part 1
1A. 2 SETS
6 Muscle Snatch + 6 Snatch Balance
@PVC--> Empty BB --> Light Load

1B. 4 SETS
2 Hang Power Snatch + 2 Hang (Squat) Snatch + 2 (Squat) Snatch
@ last set of 1A building to 85% of 1RM Snatch

Part 2
2A. 4 SETS
2 (Squat) Snatch
@85-90% of 1RM Snatch

2B. 2 SETS
1 (Squat) Snatch
@95%

Part 3
3 SETS
2 Snatch Pull
@85-90% of 1RM Snatch


HIIT60

Strength

Performance

EMOM x 9 MINUTES
MIN 1 - :40 Slow Feet Elevated Ring Rows
MIN 2 - :40 Hollow Rocks
MIN 3 - :40 Double Under or Crossover Practice

(No Measure)
RPE 5
Week 6 of 9 Strict Gymnastics


Fitness

EMOM x 9 MINUTES
MIN 1 - :40 Slow Ring Rows
MIN 2 - :40 Tuck Hold or Rocks
MIN 3 - :40 Single or Double Under Practice

(No Measure)
RPE 5
Week 6 of 9 Strict Gymnastics



Workout

Performance

EVERY 2:00 x 6 SETS
25/20 Cal Row
Max 50' Shuttle Runs*

*25' out and 25' back.

-Rest 1:30 b/t Sets-

(Score is Lowest Round of 25' Shuttle Runs)
RPE 9


Fitness

EVERY 2:00 x 6 SETS
20/15 Cal Row
Max 50' Shuttle Runs*

*25' out and 25' back.

-Rest 1:30 b/t Sets-

(Score is Lowest Round of 25' Shuttle Runs)
RPE 9














Monday 24th April - Sunday 30th April

Monday

Workout

Performance

AMRAP x 2 MINUTES
Max Burpees Over Bar

-Rest 1:00-

AMRAP x 3 MINUTES
Max Power Clean (85/60)

-Rest 1:00-

AMRAP x 5 MINUTES
3 Power Clean (60/42.5)
5 Burpees Over Bar

(Score is Total Reps)
RPE 9


Fitness

AMRAP x 2 MINUTES
Max Burpees

-Rest 1:00-

AMRAP x 3 MINUTES
Max Power Clean (60/42.5)

-Rest 1:00-

AMRAP x 5 MINUTES
3 Power Clean (42.5/30)
5 Burpees

(Score is Total Reps)
RPE 9


Post Workout Strength

15-12-10
Wide Grip Bent Over Row*

*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.

(Score is Weight)
RPE 6

Tuesday

Strength

Back Squats 3x5

Tempo - 1111



Workout

Performance

3 ROUNDS FOR TIME
45/35 Cal Row
25 Toes to Bar
15 Back Squats (60/42.5)

(Score is Time)
RPE 8



Fitness

3 ROUNDS FOR TIME
35/25 Cal Row
20 Knees to Chest
15 Back Squats (42.5/30)

(Score is Time)
RPE 8

Wednesday

Strength

Performance

EMOM x 12 MINUTES
MIN 1 - 2-3 Deficit Strict Handstand Push-Ups*
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or DU Practice

*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.

(No Measure)
RPE 6
Week 5 of 9 Strict Gymnastics




Fitness

EMOM x 12 MINUTES
MIN 1 - 3-5 Deficit Push-Ups*
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or Jump Rope Practice

*Use plates or DBs or parallettes to create small deficit. Option to increase reps to 6-8 if moving w/o mechanical breakdown.

(No Measure)
RPE 6
Week 5 of 9 Strict Gymnastics




Workout

Performance & Fitness

2 SETS x 7 MINUTE AMRAP

P1: 4-6-8-10… DB Alt. Hang Snatch (22.5/15) + 30 Double Unders* (P)
(15/10) + 60 Single Unders (F)
P2: Max Strict Handstand Push-Ups or DB Strict Press

-Rest 2:00 b/t Sets-
RPE 6

(Score is lowest rounds of Snatch/Dubs and lowest reps of HSPU/Strict Press).




Weightlifting

Part 1
3 SETS
4 Snatch Balance + 4 OHS
@ Empty Bar - Building



Part 2

4 SETS
4 Snatch Thruster
@ Building to a max 70% of 1RM Snatch



Part 3

4 SETS
2 (Squat) Snatch + 1 OHS
@70-75% of 1RM Snatch


Part 4

3 SETS
6 BB Squat Jump
@Empty Bar +

Thursday

Strength

Performance & Fitness

Deadlift 3x5

Tempo - 1111



Workout

Performance

EMOM x 15 MINUTES
MIN 1 & 2 - Max Cal Bike
MIN 3 - 7 'Library' Deadlifts (Athlete Choice, Heavy)

(Score is Total Cals)

RPE 8



Fitness

EMOM x 15 MINUTES
MIN 1 & 2 - Max Cal Bike
MIN 3 - 7 'Library' Deadlifts (Athlete Choice, Mod-Heavy+)

(Score is Total Cals)

RPE 8



Hero

Bowen
3 rounds for time of:
• Run 800 meters
• 7 deadlifts (125/85)
• 10 burpee pull-ups
• 7/7 single arm kettlebell thrusters (24/16)
• 20 box jumps (24"/20")






Friday

Strength

Performance & Fitness

Strict Press 3x5

Tempo - 1111



Workout

Performance

FOR TIME
400m Run

Immediately Into...

5 ROUNDS
15 Box Jumps (20)
10 Push Press (42.5/30)

Immediately Into...

400m Run

(Score is Time)
RPE 8






Fitness

FOR TIME
400m Run

Immediately Into...

5 ROUNDS
10 Box Jumps (20)
10 Push Press (30/20)

Immediately Into...

400m Run

(Score is Time)
RPE 8





Weightlifting

Part 1

4 SETS
3 Cluster
@ Building to a heavy but manageable set


Part 2

4 SETS
1 Front Squat + 2 Jerks
@85-90% of 1RM C&J


Part 3

5 SETS
3 Back Squat
@ 75% - 80% - 85% - 90% - 95%


Saturday

Endurance

Performance

FOR TIME
800m Run

Immediately Into...

10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 V-Sits

Immediately Into...

800m Row

5 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 V-Sits

Immediately Into...

800m Ski

(Score is Time)

Performance Scaling:
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



Fitness

FOR TIME
800m Run

Immediately Into...

10 ROUNDS
4 Burpee Pull Ups
6 Alt. Pistols
8 V-Sits

Immediately Into...

800m Row

5 ROUNDS
4 Burpee Pull Ups
6 Alt. Pistols
8 V-Sits

Immediately Into...

800m Ski

(Score is Time)

Fitness Scaling:
BMU Option 1: Burpee Jumping Pull Up
BMU Option 2: Burpee Ring Row

Pistol Option 1: Alt Heel Elevated Pistols
Pistol Option 2: Alt Box Sit to Stand



Partner Workout

Performance

IN TEAMS OF 2...

30 ROUNDS FOR TIME*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.

(Score is Time)



Fitness

IN TEAMS OF 2...

30 ROUNDS FOR TIME*
6 Ring Rows
8 Push-Ups
12 Air Squats

*P1 completes a round while P2 holds a Plank or Wall Sit. Once P1 completes a round, partners switch.

(Score is Time)

Sunday

Weightlifting

Part 1

6 SETS
1 Power Clean + 1 Lo-Hang Power Clean
@75-80% 1RM C&J


Part 2

4 SETS
3 Clean Pull
@105-110% 1RM C&J


Part 3

Accessory Finisher

3- 4 SETS
8 Weighted Glute Bridge Ups
16 SDHP
20 Weighted Russian Twists


HIIT60
EMOM x 24 MINUTES
MIN 1 - 12 KB Lunges + Max KB Good Mornings*
MIN 2 - :45 Up-Downs
MIN 3 - 12 KB Swings + Max Single Arm KB OH Hold**
MIN 4 - :45 Tempo Air Squats @ 21X1
MIN 5 - 12 KB Front Squats + Max Plank Hold
MIN 6 - :45 Burpees
MIN 7 - 12 KB SDHP + Max Sit-Ups
MIN 8 - Rest

Performance KB (24/20)
Fitness KB (20/16)
* Scale to BW
**Alternate arms each round
RPE 7
(Score is KB weight)


Partner Finisher

IN TEAMS OF 2...

AMRAP x 8 MINUTES
Max Meter Row

(Score is Total Meters)













Monday 17th April - Sunday 23rd April 2023

Monday

Strength

3x2* Tempo Strict Press (11X1)

Workout - Performance

AMRAP x 12 MINUTES

1 Burpee Ring Muscle-Up*

10 Wall Balls (30/20)

100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.

Workout - Fitness

AMRAP x 12 MINUTES

1 Burpee Pull-Ups*

10 Wall Balls (20/14)

100m Run

*Increase Reps by 1 each round. Ex: R1= 1 Burpee Pull-Ups, R2= 2 Burpee Pull-Up, and so on.

Tuesday

Strength

3x2* Tempo Deadlift (11X1)

Workout - Performance

EMOM x 14 MINUTES

MIN 1 - 8 Toes to Bar + 8 Deadlifts (70/47.5)

MIN 2 - :50 Max Cal Row

Workout - Fitness

EMOM x 14 MINUTES

EMOM x 14 MINUTES

MIN 1 - 6 Toes to Something* + 6 Deadlifts (52.5/35)

MIN 2 - :50 Max Cal Row

*Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

Wednesday

Strength - Performance

EVERY 3:00 x 4 SETS

3-5 Tempo Handstand Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod)

EZ Cardio w/ Time Remaining...

-No Additional Rest b/t Sets-

Strength - Fitness

EVERY 3:00 x 4 SETS

3-5 Tempo Pike Push-Ups (30X1)

:45 DBL KB/DB Overhead Hold (Athlete Choice, Mod-Light)

EZ Cardio w/ Time Remaining...

-No Additional Rest b/t Sets-

Partner Workout - Performance

AMRAP x 22 MIN

Partner 1: 75/60 Cal (5:30 Cap)*

Partner 2: AMRAP of the following…

6 HSPU

30 Double Unders

*Once P1 (the pacer) finishes their Bike, partners will switch.

Partner Workout - Fitness

AMRAP x 22 MIN

Partner 1: 60/45 Cal (5:30 Cap)*

Partner 2: AMRAP of the following…

6 DB Push Press (Athlete's Choice, Moderate)

45 Single Unders

*Once P1 (the pacer) finishes their Bike, partners will switch.

Weightlifting

3 SETS

3 x Muscle Squat Clean + 2 Front Squats

@ Empty bar --> Light (5s) -->Light/Moderate (10's)

3 SETS

1 x Clean Pull (to high hang) + 2 (Squat) Cleans

@ Building to 85% 1RM C&J

4 SETS

2 x (Squat) Clean

@90-95% of 1RM C&J

4-5 SETS

4 x Clean Pull

@ building 100-110% of 1RM C&J

Thursday

Strength

3x2* Tempo Back Squat (11X1)

Workout - Performance

4 SETS*

AMRAP x 3 MINUTES

1-2-3-and so on...

Front Squats (60/42.5)

2-4-6-and so on...

Up-Down Over Bar

-Rest 1:30 b/t Sets-

Workout - Fitness

4 SETS*

AMRAP x 3 MINUTES

1-2-3-and so on...

Front Squats (42.5/30)

2-4-6-and so on...

Up-Down

-Rest 1:30 b/t Sets-

Hero - Luke

For time:

•Run 400 meters

•155/105 lb. clean and jerks, 15 reps

•Run 400 meters

•30 toes-to-bars

•Run 400 meters

•45 wall-ball shots, 20-lb. ball

•Run 400 meters

•1.5-pood kettlebell swings, 45 reps

•Run 400 meters

•30 ring dips

•Run 400 meters

•155/105 lb. weighted lunges, 15 steps

•Run 400 meters

Friday

Strength - Performance

ON A 10:00 RUNNING CLOCK...

Strict Chest to Ring Pull-Up Practice*

*Focus on False Grip + Low Ring Pulls.

Strength - Fitness

ON A 10:00 RUNNING CLOCK...

Strict Wide Grip Pull-Up Practice*

*Focus on a neutral head & not trying to reach chin over bar. Band Optional.

Workout - Performance

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)

(Score is Rounds + Reps)

*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason's tribute to Ava, a survivor of leukemia.

KG BB: (42.5/30)

Workout - Fitness

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (30/20)

(Score is Rounds + Reps)

Weightlifting

3 SETS

4 x Snatch Thruster

@ Build from extended warm up to a moderate loading

6 SETS

1 x Power Snatch + 2 (Squat) Snatch

@ 75-85% 1RM

4 SETS

8 x Sotts Press

@ a challenging moderate load

Saturday

Endurance Workout - Performance

4 SETS

80 Double Unders

60/48 Cal Row

40 Wall Balls (20/14)

-Rest 2:00 b/t Sets-

Endurance Workout - Fitness

4 SETS

160 Single Unders

60/48 Cal Row

40 Wall Balls (14/10)

-Rest 2:00 b/t Sets-

Partner Workout - All

AMRAP x 24 MINUTES

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a full round while P2 Rests. Once a full round is completed partners switch.

Sunday

HIIT - Performance

EMOM x 18 MINUTES

MIN 1 - 10/8 Cal Bike + Max KB Russian Swing (Athlete Choice)

MIN 2 - 10 Box Jumps (Athlete Choice) + Max Sit-Ups

MIN 3 - :45 Static Hold (Athlete Choice)*

*Static Hold Options:

Plank Hold

Wall Sit

Hollow Hold

Dead Hang

Handstand Hold

HIIT - Fitness

EMOM x 18 MINUTES

MIN 1 - 8/6 Cal Bike + Max KB Russian Swing (Athlete Choice)

MIN 2 - 8 Box Jumps (Athlete Choice) + Max Sit-Ups

MIN 3 - :45 Static Hold (Athlete Choice)*

*Static Hold Options:

Plank Hold

Wall Sit

Hollow Hold

Dead Hang

Handstand Hold

Weightlifting

3 SETS

2 Push Press + 2 Push Jerk

@50-65% 1RM C&J

Every 2mins x 10

1 Front Squat + 2 Push Jerk

@Building from 70% to 85% of 1RM C&J

3 SETS

3 x Front Squat

@Build to a heavy 3 reps and hold for 3 working sets.

Monday 10th April - Sunday 16th April

Monday

STRENGTH (ALL)

3x4* Tempo Deadlift (11X1)

Deadlift for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
RPE 8

Workout

Performance

FOR TIME*

33 TNG Deadlifts (85/60)

400m Run

22 TNG Deadlifts (100/70)

400m Run

11 TNG Deadlifts (125/85)

400m Run

*For every drop complete 10 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.

(Score is Time)

RPE 8

Fitness

FOR TIME*

30 TNG Deadlifts (60/42.5)

400m Run

20 TNG Deadlifts (70/47.5)

400m Run

10 TNG Deadlifts (85/60)

400m Run

*For every drop complete 6 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.

(Score is Time)

RPE 8

Tuesday

Strength - Performance

EMOM x 12 MINUTES

MIN 1 - 5-7 Strict Handstand Push-Ups*

MIN 2 - :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)

MIN 3 - EZ Cardio

*Goal is to complete unbroken.

**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

(No Measure)

RPE 6

Strength - Fitness

EMOM x 12 MINUTES

MIN 1 -5-7 Box Piked Push-Ups

MIN 2 - :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)

MIN 3 - EZ Cardio

*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.

RPE 6

Workout - Performance

2 SETS

AMRAP x 8 MINUTES*

2-4-6-and so on...

Handstand Push-Ups

Tall Box Alt. Step-Up (Athlete Choice)**

DB Front Squats (22.5/15)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.

**Goal for step-up is higher than 90-degrees on the leading leg.

(Score is Lowest Rounds + Reps)

RPE 7

Workout - Fitness

2 SETS

AMRAP x 8 MINUTES*

2-4-6-and so on...

Hand Release Push-Ups

Tall Box Alt. Step-Up (Athlete Choice)**

DB Front Squats (15/10)

-Rest 2:00 b/t Sets-

*Reset at the beginning of the second AMRAP.

**Goal for step-up is higher than normal step-up on the leading leg.

(Score is Lowest Rounds + Reps)

RPE 7

Wednesday

Partner Workout - Performance & Fitness

On a 30:00 clock

P1: 400m Row

P2: Max Rep Power Cleans (60/40)

(Score is total reps of power cleans)

RPE 8

Post Workout Strength - Performance

EMOM x 10 MINUTES

MIN 1 - Max Set of Strict Pull-Ups*

MIN 2 - Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.

(Score is Total Reps)

RPE 5

Post Workout Strength - Fitness

EMOM x 10 MINUTES

MIN 1 - Max Set of Strict Banded Pull-Ups*

MIN 2 - Rest

*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.

(Score is Total Reps)

RPE 5

Weightlifting

EMOM 10

Odd Min: 5 x Push Press

@50% of 1RM C&J

Even Min: 5 x Good Morning

@50% of 1RM C&J

4 SETS

1 x Front Squat + 2 Jerk

@80-85% of 1RM C&J

into

1 SET

1 x Front Squat + 1 x Jerk

@90% of 1RM C&J

Build to a Heavy

3 x Back Squat

Thursday

Strength - Performance & Fitness

Shoulder Press for load:

#1: 4 reps

#2: 4 reps

#3: 4 reps

RPE 8

Workout - Performance

EMOM x 15 MINUTES

MIN 1 - 1 Wall Walk into 10 Shoulder to Overhead (60/42.5)

MIN 2 - 1 Wall Walk into Max Toes to Bar

MIN 3 - Rest

(Score is Lowest Reps of T2B)

RPE 8

Workout - Fitness

EMOM x 15 MINUTES

MIN 1 - 1 Half Wall Walk into 10 Shoulder to Overhead (42.5/30)

MIN 2 - 1 Half Wall Walk into Max Knees to Chest

MIN 3 - Rest

(Score is Lowest Reps of K2C)

RPE 8

Hero Workout - Kev

With a partner, complete as many rounds as possible in 26 minutes of:

•6 deadlifts, 315/205 lb. each

•9 bar-facing burpees, synchronized

•9 bar muscle-ups, each

•55-ft. partner barbell carry, 315/205 lb.

Friday

Strength - Performance & Fitness

Back Squat for load:

#1: 4 reps

#2: 4 reps

#3: 4 reps

RPE 8

Workout - Performance

ON A 10:00 RUNNING CLOCK...

50/40 Cal Bike

100 Back Rack Alt. Lunges (42.5/30)

Max Cal Bike w/ Time Remaining...

(Score is Total Cals)

RPE 9

Workout - Fitness

ON A 10:00 RUNNING CLOCK...

40/30 Cal Bike

80 Back Rack Alt. Lunges (20/15)

Max Cal Bike w/ Time Remaining...

(Score is Total Cals)

RPE 9

Weightlifting

3 SETS

2 x Clean + 1 x Jerk

@70-75% of 1RM

7 SETS

3 x (Squat) Clean

@75-80% of 1RM C&J

4 SETS

3 x Clean Pull

@ 105-110% of 1RM C&J

Saturday

Endurance Workout - All

FOR TIME

On a 25:00 Clock

Max Cal Row

*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (32/24)

(Score is Cals)

RPE 8

Partner Workout - Performance & Fitness

IN TEAMS OF 2...

AMRAP x 20 MINUTES*

50 Pull-Ups

10 Power Clean (Athlete Choice)**

75 Push-Ups

10 Power Clean

150 Double Unders

10 Power Clean

*P1 works while P2 rests. Split work as needed.

**Goal weight should be something challenging but doable for a smooth double for each athlete.

(Score is Rounds + Reps)

RPE 8

10am - 12pm Fundraiser WoD & Social BBQ/Pot Luck

Sunday

HIIT - Performance & Fitness

EMOM x 12 MINUTES

MIN 1 - :45 Max Cardio Choice

MIN 2 - 10 Barbell Upright Row + Reverse Curls*

MIN 3 - 25 Banded Tricep Pull-Downs

*1 Rep= 1 Upright Row + 1 Reverse Curl.

-Rest 1:00 b/t EMOMS-

EMOM x 12 MINUTES

MIN 1 - :45 Max Cardio Choice

MIN 2 - 10 Slow Barbell Curl to Reverse Grip Press

MIN 3 - 25 Banded Pull Aparts

RPE 6

(No Measure)

Finisher - Performance & Fitness

2 SETS

1:00 Single DB Alt. Flutter Kicks

-:30 Rest-

1:00 DB Slides

-:30 Rest-

1:00 Tuck-Up + V-Up

-Rest 1:00 b/t Sets-

(No Measure)

Sunday

Weightlifting

3 SETS

3 x Muscle Squat Snatch + 2 x Snatch Grip B.N. Push Press

Start light and building through working sets

4 SETS

1 x Hang Squat Snatch (above the knee) + 1 x Hang Squat Snatch (Below the knee)

@75-80% of 1RM Snatch

3 SETS

6 x Back Squat

@80-85% of 1RM Back Squat