MONDAY
Strength
Squat Clean and Jerk
Within 15 minutes:
Set 1 – 1 rep @ 90%
Set 2 – 1 rep @ 84-86%
Set 3 – 1 rep @ 84-86%
Set 4 – 1 rep @ 84-86%
Rest as needed
*Build to 90%; then drop & do 3 singles @ 84-86%
*15 minute cap to complete
Workout Of The Day
Every 4 minutes for 16 minutes (4 rounds):
7 Barbell Thrusters @ 43/30KG
28 Double-Unders
7 Front Squats @ 43/30KG
28 Double-Unders
7 Overhead Squats @ 43/30KG
28 Double-Unders
*Time cap: 3 minutes per set
*Advanced athletes – (52/34kg)
*Top scores: Aim for sub 2 minutes per set
*Goal is to maintain the same pace for all sets. adjust loading to perform UB, with same effort on each set
*Masters RX: (34/25kg)
TUESDAY
Strength/Skill
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Workout Of The Day
As Many Rounds and Reps as possible in 22 minutes:
Run 400 meters
20 Single Arm Russian KB Swings @ 24/16 kg
Row 30/24 calories
20 Single Dumbbell Box Step Ups 24/20 inches @ 22.5/15KG
WEDNESDAY
Strength
Push Press
3 sets of 3.2.1 reps
Rest 2:30 between sets
*rest 15 sec between clusters
Workout Of The Day
3 Rounds for Time:
15 Kipping Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
Echo Bike 1 km
Time Cap: 17 minutes
THURSDAY
Strength/Skill
Every 2 minutes for 8 minutes (4 rounds):
1 Power Snatch + 3 Overhead Squats
*Set 1/2 @ 60-70% 1RM Power snatch
*Set 3/4 @ 65-75% 1RM Power snatch
*Back off on 2nd set if needed
Workout Of The Day
As Many Rounds and Reps as possible in 10 minutes:
10 Wall Ball Shots 10/9 feet @ 20/14 lbs
3 Power Cleans @ 60/43KG
FRIDAY
Strength/Skill
Within 10 minutes:
1 Deadlift @ 90%
*Build to 90% 1RM, or work to a 9/10 RPE single for the day with good speed & form in 10 minutes.
Every 90 seconds, for 4:30 (3 sets):
3 Deadlifts @ 85%
*Touch and go reps at 85% of 1 RM deadlift.
Workout Of The Day
For Time:
60 Burpee Box Jump-Overs 24/20 inches
30 Bar Muscle-Ups
Time Cap: 14 minutes
*Top scores: Aim for sub 9 minutes
SATURDAY
In Teams of 2:
On a 20 Minute running clock:
400m DB carry buy in – two DBs @ 50/35 lb (22.5/15kg) carried however and split however
—
AMRAP with remaining time:
12 Toes to Bar
10 Dual DB Hang Power Cleans @ 50/35 lb (22.5/15kg)
8 Dual DB Walking Lunge Steps @ 50/35lb (22.5/15kg)
*Partners trade movement by movement on the amrap portion
*Top scores: Aim for 10+ total rounds
*Minimum goals: Aim for 7+ total rounds
*If limited on space, stay in place
