MONDAY
Strength/Skill
8 min Clock:
4 Attempts to find a 1RM Back Squat
*One attempt every 2 minutes, starting at 0
*Bar starts preloaded
*Each lift must be performed on the 0, 2, 4, & 6 min mark.
Workout Of The Day
2 sets
1 min AMRAP – Strict Ring Dips
Rest 30 sec
1 min AMRAP – KB Farmers Carry – 53/35lbs (24/16kg)
Rest 30 sec
1 min AMRAP – Ring Rows
Rest 30 sec
1 min AMRAP – V-ups
Rest 30 sec
Top Scores – None, focus on effort
TUESDAY
Strength/Skill
Every 90 sec x 4 sets
3/side Shift-Lift-Tap Shoulder taps
Beginner – Box Pike
Advanced – Elevate Hand on Plate
+
5 min Practicing Lunge Kick ups:
Beginner/intermediate – To Wall
Advanced – Freestanding
Workout Of The Day
10 min AMRAP:
9 Meter Single arm DB Suitcase Walking Lunge (22.5/15kg)
8 Alternating DB Power Snatch
4.5 Meter Handstand Walk
*Each round add 4.5m of HS Walk. 1 Meter unbroken increments.
Advanced – 30/22.5KG DB
Top Scores – 4-5 Rounds
Minimum Goal – 2 Rounds + DB work
WEDNESDAY
Strength
Move through @ quality effort
10/side Banded Quadruped Kickbacks
30 Banded Good Mornings
50 Frog Pumps
Workout Of The Day
2-3-4-5-6 Time Intervals; 1 min rest b/t each – 24 min total
50 Double Unders
10 CTB Pull-Ups
AMRAP Row Calories in remaining time
THURSDAY
Strength/Skill
Every 3 min x 2 sets
8-12 Plate Lu Raises
8 DB Skull Crushers with 3 sec neg
*Perform both movements in same 3 min window
Workout Of The DaY
3 Rounds
2 min Machine (athlete choice) – Completed at easy/sweat/conversation pace
30 sec Plank On Elbows
90 sec Machine
30 sec Single Arm Plank (30 sec/side)
30 sec Machine
30 sec Reverse Plank On Hands
2 min Rest
Time Cap – 25 min
Top Scores – None
Friday
Strength/Skill
EMOM x 6
Min 1 – 30 sec AMRAP Parallette L-Sit
Min 2 – 30 sec AMRAP Prone Glute Lift off (15 sec/side)
Workout Of The DaY
For time:
100 Wallball – 20/14lb to 10/9ft target
80 TTB
60 Hang Power Cleans – (52/34kg)
40 Burpee Box Jump Overs – 24/20″
Time Cap – 22 min
Top Scores – 18 min
SATURDAY
In Teams of 2:
28 min AMRAP
120/90 Cal Echo Bike – while partner holds top of Deadlift
60 Deadlift – (102/70kg) – while partner hangs on bar
15 Rope Climbs – Split any way
Top Scores – 1 Round +50-80 cals
Minimum Goal – 1 Round
*Partners can switch who is working at any time and share all reps in any way. One partner must be performing the static hold for the Echo Bike and Deadlift to count. Mixed Pairs will bike 105 cals
