MONDAY
Strength/Skill
Pause Snatch Pulls – 3 sets x 3 reps @ 90%+ of 1RM Snatch
*New set every 2:30
*Pause for 2 sec @ knee on every rep
Workout Of The Day
For time – Working 60 sec on / 30 sec off until completion
30 Lateral Burpees over DB
30 Alt. DB Power Cleans – 50/35lbs (22.5/15kg)
30/24 Cal Echo Bike
30 Alt. DB Power Snatch – 50/35lbs (22.5/15kg)
30 Lateral Burpees over DB
Time Cap – 15 min
Top Scores – 9 min
*Both including rest time
TUESDAY
Strength/Skill
Workout Of The Day
EMOM x 20 for max reps
Min 1 – 20 sec AMRAP Box Jump Overs – 24/20″
Min 2 – 20 sec AMRAP TTB
Min 3 – 20 sec AMRAP Hand Release Push ups
Min 4 – 20 sec AMRAP Strict Pull ups
Min 5 – Rest
*Increase working duration +10 sec each round.
Round 2 = 30 sec AMRAP
Round 3 = 40 sec AMRAP
Round 4 = 50 sec AMRAP
Top Scores – None, focus on effort
WEDNESDAY
Strength
1+1/4 Front Squat – 3 sets x 5 reps @ RPE6-7
*New set every 3 min
*Keep the weight moderate and focus on control in the bottom ROM. Try not to “bounce” out of the hole too much today, instead keep consistent tension throughout
Workout Of The Day
4 Rounds for total time
15 Deadlift – 135/95lbs (61/43kg)
12 Hang Power Cleans
9 Front Squat
6 Shoulder to OH
Rest 60 sec between rounds
Masters – 115/80lbs (52/36kg)
THURSDAY
Strength/Skill
In Teams of 2
20 min AMRAP
400m Run – together
500/450/400m Row
600m Run – together
750/675/600m Row
800m Run – together
1000/900/800m Row
Row distances are MM/MF/FF teams
Top Scores – 1 Round + 400m Run
Minimum Goal – Finish 800m Run
Workout Of The DaY
Friday
Strength/Skill
Every 2 min x 4 sets
Sets 1+2 – Bench Press – 2 sets x 5 reps @ 32X1 tempo – RPE6-7
Sets 3+4 – Bench Press – 2 sets x 10 reps – drop set @ lighter load than first 2 sets
*The first two sets should be slow and controlled sticking to the tempo, leaving some in the tank on each. Then drop the weight and move for volume and speed through the next 2 sets.
Workout Of The DaY
Every 3 min x 4 sets
12 American KB Swing – 53/35lbs (24/16kg)
100ft Single Arm KB Suitcase Carry (50ft/arm)
AMRAP Wall Walks until 2 min mark
*Score is total wall walks ONLY
Top Scores – 5+ Wall Walks each round
Minimum Goal – Complete buy in by 90 sec mark.2 TBA
SATURDAY
In Teams of 2
18 min AMRAP
40 Double Unders
20 Front Squat – 95/65lbs (43/30kg)
40 Double Unders
20 Thrusters – 95/65lbs (43/30kg)
5 Rope Climbs
*Double unders performed by both athletes at the same time. All other reps split in any way
*If you do not have access to ropes perform 20 Burpee Pull ups instead
Masters – 75/55lbs (35/25kg)
Top Scores – 3 Rounds
Minimum Goal – 2 Rounds
