Strength/Skill
3 sets:
Every :20 x 3 reps
1 Thruster (from the floor)
–Rest 2 minutes between sets–
*All sets between 50-60% of 1RM C&J. Start on low end of % and build every 3 reps. Focus on speed through the middle of each rep.
Workout Of The Day
EMOM x 16 alternating:
Min 1 – AMRAP Single DB Box Step Ups – 50/35lbs (22.5/15kg) to 24/20″
Min 2 – AMRAP Single arm DB Power Clean and Jerks
Min 3 – AMRAP Echo Bike Cals
Min 4 – Rest
Top Scores – 20 reps/cals per minute (16 cals for women)
Minimum Goal – 10 Reps/cals per minute (8 cals for women)
H Y R O X
3:00 ON 1:00 OFF x 9 sets:
2:15 Erg @ RPE 6–7
Max Farmer Carry in remaining time @ 2x 24/16kg
1:00 Rest
Rotate Ergs every 3 sets:
Sets 1–3: Row
Sets 4–6: Bike
Sets 7–9: Ski
Score: Total Erg Distance
TUESDAY
Strength/Skill
Every 90 sec x 6 sets (alt 3 each)
Set 1) 8-10/side Alternating Top to Top DB Bent Over Rows
Set 2) 10-12/side DB Alternating Hammer Curls
Workout Of The Day
20 minute AMRAP
400m Run
3-6-9-12-15…etc Strict Pull ups
Top Scores – Get to round of 21 Pull ups
Minimum Goal – Finish round of 15 Pull ups
WEDNESDAY
Strength
Every 3:00 x 4 sets
4 Pause Bench Press reps@ 22X1 tempo
-Rest 15 sec-
3-5 Plyo Push ups to Plate
Workout Of The Day
For time
30 Lateral Burpees over Line
50 Air Squats
30 Lateral Burpees over Line
50 Medicine Ball Squat Cleans – 20/14lbs (9/6kg)
30 Lateral Burpees over Line
50 Wallballs – 20/14lbs to 10/9ft
Time Cap – 18 min
Top Scores – 12 min
H Y R O X
1km Run
200m Farmer Carry @ 2x 32/24kg
1km Run
60m Burpee Broad Jumps
1km Run
1000m Row
1km Run
THURSDAY
Strength/Skill
Rowing Hover Drill
4 sets x 5-10 sec hold
*Partner up and switch back and forth. 4 sets each
Rest as needed between – quality focus
Workout Of The DaY
In Teams of 2
For time
2000/1800m Row
80 American KB Swings – 53/35lbs (24/16kg)
1500/1350m Row
60 American KB Swings – 53/35lbs (24/16kg)
1000/900m Row
40 American KB Swings – 53/35lbs (24/16kg)
*Split work in any way. Mixed Pairs perform 1900/1400/950m Row
Time Cap – 27 min
Top Scores – 22 min
FRIDAY
Strength/Skill
Every 2:30 x 3 sets:
3/side Back Rack Reverse Lunge + 3 Back Squats
*All sets @ RPE6-7 across. Alternate legs on the lunges then move directly into the back squats without re-racking the bar
Workout Of The Day
4 sets:
2 minute AMRAP
30ft Bodyweight Walking Lunge
5 Power Cleans – 115/85lbs (52/39kg)
5 Hang Power Cleans
–Rest 2 minutes between sets–
*Pick up where you left off on each round. Score is total rounds and reps. 15ft lunge = 1 rep.
*Advanced – 135/95lbs (60/43kg)
Top Scores – 8+ Rounds
Minimum Goal – 5 Rounds
H Y R O X
Cap: 38:00
Rx:
1km Run
1000m SkiErg
1km Run
50m Sled Push @ 125kg/85kg (including sled)
1km Run
50m Sled Pull @ 75kg/50kg
1km Run
80m Burpee Broad Jumps
SATURDAY
In Teams of 2
5 Rounds:
75 Double Unders
30 Toes to Bar
30 Hand Release Push-Ups
*Double Unders are performed by both partners at the same time. Split the TTB and Push ups in any way
Time Cap – 24 min
Top Scores – 18 min
