MONDAY
Strength/Skill
Workout Of The Day
In Teams of 2
5 Rounds for time
24 Shoulder to OH – 61/43kg
18 Power Cleans
12 Deadlifts
6 Wall Walks
*Partners work one at a time doing half of the reps before their partner switches i ( P1 does 12 STO, then P2 does 12 STO. P1 does 9 Power cleans, then P2 does 9 Power cleans, etc.)
TUESDAY
Strength/Skill
Every 90 sec x 6 sets (alt. 3 each)
Set 1) 2-3 Weighted pull ups
*Choose a load that makes each set RPE 7-8. Scale by removing load or using a band
Set 2) 30 sec AMRAP Deficit Push ups @ 4/3″ deficit (hands on plates, touch chest to ground)
Workout Of The Day
In Teams of 2
8 Rounds for time
10 Toes to bars
15m KB Farmers Carry – 24/16kg
30 Double Unders
15m KB Farmers Carry – 24/16kg
10 Toes to bars
*Alternate full rounds with partner
Time Cap – 20 min
WEDNESDAY
Strength
EMOM x 6
3 TnG Squat Snatch @ 45-65%
*Choose a weight within the % range and maintain across all sets. Should be a moderate load with a positional/technical focus.
Workout Of The Day
AMRAP 20
200m Run
20 Synchro Single Arm DB Snatch – 22.5/15kg – 10/side NOT Alternating
200m Run
20 Synchro DB Goblet Lunge – 10/side each NOT Alternating
200m Run
20 Synchro Single arm DB Hang Squat Cleans – 10/side NOT Alternating
*Runs performed together at the same time. All DB movements are synchronized at the top of each rep. Athletes must stand tall together before moving to the next rep.
THURSDAY
Strength/Skill
Workout Of The DaY
In Teams of 2:
10 min AMRAP
Max Cal Echo Bike – switch every 60 sec
– Rest 2 min – Switch machines
10 min AMRAP
Max Cal Row – switch every 60 sec
– Rest 2 min – Switch machines
10 min AMRAP
Max Cal Ski – switch every 60 sec
*Goal is to stay at target pace as long as possible
FRIDAY
Strength/Skill
On a Running clock:
Minutes 0-8 minutes:
Back Squat – Build to a heavy set of 5 for the day
*Not a max, RPE 9.
+
@ 10 minute mark:
Every 2 minutes x 2 sets
5 Back Squats @ 85-90% of heavy 5 from above.
Workout Of The Day
In Teams of 2
15 minute AMRAP
6 Shuttle Runs – 3 each
8 Line Facing Burpees
*Add 2 burpees each round.
*Shuttle Runs must be split in half 3/3. Burpees can be shared in any way
Top Scores – 8 Rounds
Minimum Goal – 5 Rounds
SATURDAY
In Teams of 2:
Every 2 min x 12 sets (alternating stations)
Set 1 – AMRAP Cal Row
Set 2 – AMRAP Double DB Box Step Ups – 50/35lbs (22.5/15kg) to 20″” for all
Set 3 – AMRAP Ring Muscle Ups
Set 4 – AMRAP Double DB Ground to OH – 50/35lbs (22.5/15kg)
**One partner working at a time within each set. Switch at any time
Top Scores – 40/35 Cal Row, 20-25 Step ups, 4-10 RMU, 15-20 Ground to OH each round
Minimum Goal – None, get consistent reps across workout
