MONDAY
Strength/Skill
Every 3:00 x 5 sets:
2 Back Squats @ 83-90% 1RM
Workout Of The Day
9 min AMRAP
8 Synchro DB Power Snatches – 50/35lbs (22.5/15kg)
16 DB Box Step ups – 24/20″- split
30 Double Unders – each
*DB snatch are synchronized at the top. Split the step ups in any way. Both partners perform double unders at the same time.
TUESDAY
Strength/Skill
Every 3:00 x 3 sets:
3-5 Eccentric Only Strict Pull ups with 5 sec eccentric on each rep
*Advanced members add loading to make each rep tough.
Workout Of The Day
EMOM x 18
Min 1 – 2-4 Wall Walks
Min 2 – AMRAP 30 sec – Supinated Chin Over Bar Hold
Min 3 – 10-12 Strict Ring Rows
Min 4 – AMRAP 30 sec – Back to Wall Handstand Hold
Min 5 – 15-20 Abmat Sit ups
Min 6 – AMRAP 30 sec – Plank On Elbows
*No target on scores today. Focus on good movements & quality technique. Holds can be broken up, just accumulate as much time as possible within the 30 sec
WEDNESDAY
Strength
3 sets:
1 Power Clean every 15 sec x 5 reps
Start a new set every 3:00
*Maintain the same weight across every 5 reps. Build across sets starting @ 60-65% of 1RM PC.
Workout Of The Day
8 Rounds for time
9/7 Cal Row
12 Push up
15 Russian KB Swings – 53/35lbs
Rest 30 sec
Time Cap – 20 min
Top Scores – 16 min
THURSDAY
Strength/Skill
EMOM x 9
Min 1 – Zercher barbell hold in place marches x 30 sec continuous
Min 2 – Strict TTB x 4-8 reps
Min 3 – Superman (Arch Body) Lifts x 6-8 reps w/ 1 sec pause on each
*Choose a lighter load on Zercher march to continuously hold and march through the full 30 sec.
Workout Of The DaY
In Teams of 2
20 min AMRAP
P1 – 20/15 Cal Echo Bike while P2 rests
P2 – 20/15 Cal Echo Bike while P1 rests
Top Scores – 7+ Rounds
Minimum Goal – 4 rounds
*1 Round = both partners finishing their cals.
Friday
Strength/Skill
EMOM x 6:
1 BTN Split Jerk @ 50-60%
*Pause for 2 sec in catch position of each rep.
Workout Of The DaY
3 sets:
4 minute AMRAP
14 Single Arm DB Shoulder to OH (7/side) – 50/35lbs (22.5/15kg)
8 Goblet Squat
60ft Single arm DB Farmers Carry (30ft/side)
*pick up where you left off for total rounds and reps
-Rest 1 minute between sets-
Perform the Carry in 15ft lengths
SATURDAY
In Teams of 2
For time:
1,2,3,4,5,6,7,8,9,10
TTB
Burpee Box Jump Overs – 24/20″ – step down
…into
10,9,8,7,6,5,4,3,2,1
Deadlift – 225/155lbs (102/70kg)
Burpees – Jump and Clap
Advanced – 275/185lb (125/84kg)
Masters – 205/135lb (93/61kg)
Time Cap – 22 min
Top Scores – 16 min
*Partners working at the same time. P1 does TTB while P2 does BBJO. Once both are finished they switch. Both partners will do all reps
