MONDAY
Strength/Skill
Every 2:00 x 5 sets:
Push Jerk
Sets 1+2: 3 reps @ 82-84%
Sets 3-5: 2 reps 86-90%
Workout Of The Day
AMRAP 12
2 Rounds
10 Deadlift – 84/57kg
15 Lateral Burpees Over Bar
20 TTB
…Directly into…
2 Rounds
10 Deadlift – 84/57kg
15 Lateral Burpees Over Bar
20 CTB
TUESDAY
Strength/Skill
Every 2:30 x 5 sets:
2 touch and go Squat Cleans @ 75-85%
*Building across sets to a heavy double for the day. Reps are touch and go today
Workout Of The Day
For time
40-30-20-10
Cal Row
Wallballs – 20/14lbs to 10/9ft
*Females perform 32-24-16-8 Cals
Time Cap – 20 min
Top Scores – 15 min
WEDNESDAY
Strength
Every 2:00 x 6 sets (alternating 3 sets each)
Set 1) 6-8 Barbell Pendlay Rows
*Reset each rep on the floor and set your back angle.
Set 2) 50m Farmer’s Carry – 22.5/15 kgs per hand
*Advanced use 32/22.5kg Carry should be unbroken.
Workout Of The Day
EMOM 15
Min 1 – 50 Double Unders
Min 2 – 16 American KB Swing – 24/16kg
Min 3 – AMRAP Kipping HSPU in 30 sec
*Advanced perform Deficit KHPSU – 3/2″
Score is total Kipping HSPU
Top Scores – None, focus on consistent effort across sets
THURSDAY
Strength/Skill
EMOM x 9
Min 1 – Weighted Hollow Body Hold x 15-30 sec
*Hold 2.5-10lb plate in hands overhead
Min 2 – Alternating Superman Lifts x 6-8/side
Min 3 – Half Kneeling Banded Pallof Press x 6-8/side
Workout Of The DaY
18 minute AMRAP
400m Run
10-20-30-40…etc Box Step ups – 24/20″
*Continue to add 10 reps of step ups each round.
Top Scores – Get to round of 50 step ups
Minimum Goal – Finish round of 30 step ups
FRIDAY
Strength/Skill
Every 2:30 x 5 sets:
Squat Snatch
Set 1: 2 @ 80%
Set 2: 2 @ 83%
Sets 3-5: 1 @ 85-90%
Workout Of The Day
30 reps for time of:
• Snatch 135/95lb (61/43kg)
Time Cap – 8 min
Top Scores – Sub 3 min
SATURDAY
AMRAP 27
12/10 Cal Echo Bike
14 Box Jump Overs – 24/20″ step down
18 Med Ball Sit ups – 20/14lbs
*Partner will alternate each movement
Top Scores – 12+ Rounds
Minimum Goal – 8 Rounds
