MONDAY

Strength/Skill

Workout Of The Day

For time
50/40 Cal Row
20 Box Jumps – 24/20″
10 Squat Clean – 43/30kg
40/32 Cal Row
16 Box Jumps –
8 Squat Clean – 61/43kg
30/24 Cal Row
12 Box Jumps
6 Squat Clean – 70/48kg
20/16 Cal Row
8 Box Jumps
4 Squat Clean – 84/57kg
10/8 Cal Row
4 Box Jumps
2 Squat Clean – 102/70kg

Advanced – 61/43kg, 84/57kg, 102/70kg, 111/75kg, 125/84kg
Masters – 35/25kg, 43/30kg, 52/36kg, 61/43kg, 84/57kg

Time Cap – 26 min
Top Scores – 18 min

TUESDAY

Strength/Skill

EMOM x 3
8-10 TTB
Rest 1 min
EMOM x 3
6-8 TTB
Rest 1 min
EMOM x 3
4-6 TTB

*Goal is for every set to be unbroken. Pick a number within the range to try to hit on all 3 sets.

Workout Of The Day

4 Rounds for time
10 Shuttle Run
20 Alt. DB Hang Snatch – (22.5/15kg)

Time Cap – 15 min
Top Scores – 10 min

Scaled: (15/10kg)

WEDNESDAY

Strength

Every 2:30 x 5 sets:
3 Strict Press @ 75-85%

*Athletes can build or maintain within the % range based on feel

Workout Of The Day

13 min AMRAP
15/12 Cal Echo Bike
6 CTB Pull ups
15 Wallballs – 20/14lbs (9/6kg) to 10/9ft
3 Ring Muscle up

Top Scores – 3 Rounds + 6 CTB
Minimum Goal – 2 Rounds

THURSDAY

Strength/Skill

Workout Of The DaY

Every 2:00 x 15 sets (alt. 5 each)

Set 1:
10-12 Supinated Bent Over Rows
AMRAP Pronated Passive bar Hang until 60 sec

Set 2:
3-5 Broad Jumps (Reset between reps)
AMRAP Arch Body Hold until 60 sec

Set 3:
2-4 Wall Walks
AMRAP Straight Arm Plank Hold until 60 sec

Top Scores – None, focus on effort

Friday

Strength/Skill

Every 2:00 x 3 sets:
10 Overhead Squats – building to a tough set.

*Advanced – take the bar from the floor and squat snatch first rep.

Workout Of The DaY

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift – (102/70kg)
Bar Facing Burpees

Masters – (93/61kg)

Time Cap – 10 min
Top Scores – Finish under cap

SATURDAY

In Teams of 2
20 Rounds for time:
24 Double Unders
8 DB Thrusters – (22.5/15kg)
6 Kipping HSPU

Time Cap – 27 min
Top Scores – 20 min

Advanced – Perform Deficit HSPU – 3/2″”

*Partners alternate full rounds