MONDAY
Strength/Skill
Every 3 minutes, for 15 minutes (5 sets):
3 Back Squats
*5 sec pause in bottom- 70% of Pause 1RM From Week 1.
Workout Of The Day
For time – Partition in Any Way
80 Wallballs @ 20/14lbs to 10/9ft
60 Single DB Shoulder to Overhead @ (22.5/15kg) (30/side)
40 DB Goblet Reverse Lunges (20 steps/side)
20 Bar Muscle ups
H Y R O X
“Run Club” #10
Advanced
4 Rounds
400M Run @ 5/10 RPE
400M Run @ 15-20 seconds slower than 5K Pace
400M Run @ 5K Pace
rest or walk for 3 Minutes
DISTANCE: 4,800M
Intermediate
4 Rounds
300M Run @ 5/10 RPE
300M Run @ 15-20 seconds slower than 5K Pace
300M Run @ 5K Pace
rest or walk for 3 Minutes
DISTANCE: 3,600M
Beginner
4 Rounds
200M Run @ 5/10 RPE2
100-200M Run @ 7/10 RPE
100M @ AFAP
rest or walk for 3 minutes
DISTANCE: 1600 – 2000M
TUESDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1
6-8 Tall Kneeling Dumbbell Arnold Presses
Set 2
12-15 Dumbbell Hammer Curls
*1 sec pause overhead for Arnold Presses.
Workout Of The Day
4 Rounds for Time:
Row 50/40 calories
25 Lateral Burpee Over Rowers
Time Cap: 25 minutes
WEDNESDAY
Strength
Every 2 minutes, for 12 minutes (6 sets):
2 Power Cleans @ 80%
Workout Of The Day
5 Rounds for Time:
21 Double-Unders
15 Box Jump Overs 24/20 inches
9 Hang Power Cleans @ 52/35kg
Rest 30 seconds between each round
Time Cap: 12 minutes
H Y R O X
6 Wallballs 20/14lbs to 10/9ft
6 Shuttle Runs (15m = 1 Rep)
15m Burpee Broad Jump (15m = 1 Rep)
*Each round, add 3 Reps to Wallballs*
REST For 4 Minutes before Part B..
400/300M Row
100M Run
*Each Round add 100M to run*
R1: 100M
R2: 200M
R3: 300M
ETC..
*100M Run = 1 Rep
THURSDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30
8/side Staggered Stance Dumbbell Romanian deadlifts
Minutes 1:30 – 3:00
Sandbag Carry 50 Meters @ Moderate weight & unbroken
Workout Of The Day
In Teams of 2
15 minute AMRAP
800m Run Buy in – Together
Max Cal Echo Bike in time remaining
*One partner must hold Sandbag off ground for cals to count. Hold in any way Sandbag Loading – 70/45KG (or HAP)
FRIDAY
Strength/Skill
Set 1
12 Lateral Raise- plates
Set 2
12-15 Banded Face Pulls
Set 3
12 Dumbbell One-Arm Bent-Over Rows/side
Workout Of The Day
As Many Rounds and Reps as possible in 16 minutes:
3 Strict Pull Ups
6 Devil’s Presses @ 2×22.5/15KG
9 Toes to Bars
12 AbMat Sit-Ups
H Y R O X
90 Seconds WORK / 90 Seconds REST for 9 Rounds (3 Sets through)
Station 1:
11/8 Calorie Ski Erg
Max Farmer Carry in remaining time (10m = 1 Rep)
Station 2:
11/8 Calorie Bike
100M Sandbag Run (100m = 1 Rep)
Station 3:
10 Burpees over Rower
Max Calorie Row
SATURDAY
For time:
80 Power snatches @ 43/30kg
Row 30/24 calories
60 Front Squats @ 60/43KG
Row 30/24 calories
40 Deadlifts @ 85/57KG
Row 30/24 calories
Time Cap: 24 minutes
Top Scores – 20 min
*Split reps in any way. Change your own weight, can change while partner is rowing
