MONDAY
Strength/Skill
Every 3:00 x 4 sets:
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat
*Set 1 should start at or near heaviest weight from initial test (1/5/26). Each set should be an attempt at a max complex for the day @ RPE 8-10. Record last 3 sets.
*Suggested build up before starting: % based off heaviest complex from week 1. If you didn’t perform it cut all % by 5-10 and base off 1RM clean
1 full complex @ 30-40%
1 full complex @ 45-55%
1 HC + 1 FS @ 60-65%
1 HC + 1 FS @ 70-75%
1 HC + 1 FS @ 80%+
*Start clock and first attempt.
Workout Of The Day
For time
30/24 Cal Echo Bike
30 Deadlift – (61/43kg)
30 CTB Pull ups
Time Cap – 9 min
Top Scores – 5 min
TUESDAY
Strength/Skill
EMOM x 3
2-4 Wall Facing SHSPU
Rest 1 min
EMOM x 3
4-6 SHSPU
Rest 1 min
EMOM x 3
6-8 KHSPU
*Goal is for every set to be unbroken. Pick a number within the range to try to hit on all 3 sets. For more advanced members, perform deficit pressing variations to reach a similar rep range.
Workout Of The Day
For time
25-20-15-10-5 Box Jump Overs – 24/20″ – step down
50-40-30-20-10 Abmat Sit ups
Time Cap – 15 min
Top Scores – 11 min
WEDNESDAY
Strength
Workout Of The Day
Every 12 min x 3 sets
20/15 Cal Row
16 Alt Front Rack DB Forward Lunge (in place) – (22.5/15kg) per hand
20/15 Cal Row
12 DB Hang Power Cleans – (22.5/15kg) per hand
20/15 Cal Row
6 DB Devils Press – (22.5/15kg) per hand
Time Cap – 9 min each set, add 1 sec for each rep not completed to total time
Top Scores – 7 min each set
THURSDAY
Strength/Skill
Every 90 sec x 6 sets (alt. 3 each)
Set 1) Half Kneeling Banded Row x 6-8/side
Set 2) Elbows on Knees Banded Bicep Curls x 8-12 reps
Workout Of The DaY
5 Rounds For Time:
400m Run
15 Burpees to 6-inch Touch Overhead
Time Cap – 18 min
Top Scores – 14 min
Friday
Strength/Skill
Every 2:00 x 4 sets:
2 Single arm DB Snatches + 2 Single arm DB Hang Snatches + 2 DB OHS/side
*Perform all reps unbroken on one side, then the other. Perform both sides within each 2 min window.
*Advanced perform squat snatch for all variations.
*Perform 2+2+2 reps/side each set.
Scale – Single arm Landmine OHS – 4 sets x 4 reps/side
Workout Of The DaY
9 min AMRAP
9 Thrusters – (43/30kg)
35 Double Unders
Top Scores – 7+ rounds
Minimum Goal – 4 rounds
SATURDAY
In Teams of 2
24 min AMRAP
40 Toes-To-Bar
40 Kipping HSPU
40 Toes-To-Bar
30 Wall walks
40 Toes-To-Bar
60 Meter Handstand Walk
*Split all reps in any way
