MONDAY
Strength
Within 15 minutes:
1 Clean and Jerk @ Max Load
*Build to a max – Find a 1RM in 15 minutes
Workout Of The Day
As Many Rounds and Reps as possible in 7 minutes:
7 Deadlifts @ 60/43KG
7 Hang Squat Cleans @ 60/43KG
7 Shoulder to Overheads @ 60/43KG
TUESDAY
Strength/Skill
—
Workout Of The Day
For Time:
Run 400 meters
10 Single Dumbbell Box Step Ups 24/2 inches @ 22/15KG
10 AbMat Sit-Ups
Run 400 meters
20 Single Dumbbell Box Step Ups 24/2 inches
20 AbMat Sit-Ups
Run 400 meters
30 Single Dumbbell Box Step Ups 24/2 inches
30 AbMat Sit-Ups
Run 400 meters
20 Single Dumbbell Box Step Ups 24/2 inches
20 AbMat Sit-Ups
Run 400 meters
10 Single Dumbbell Box Step Ups 24/2 inches
10 AbMat Sit-Ups
Run 400 meters
Time Cap: 28 minutes
WEDNESDAY
Strength
Within 15 minutes:
3 Push Presses @ Max Load
*Find a 3RM in 15 minutes
*Compare to Tue 9/10/24
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
30 Double-Unders
10 Barbell Thrusters @ 43/30KG
30 Double-Unders
10 Hand Release Push-Ups
THURSDAY
Strength/Skill
8 Minute AMRAP (POST MET-CON)
100ft Single DB Suitcase Carry – Left Hand
30 sec Side Plank – Right Elbow – Accumulated
100ft Single DB Suitcase Carry – Right Hand
30 sec Side Plank – Left Elbow – Accumulated
Workout Of The Day
For Time:
21 Burpee Box Jump-Overs 24/20 inches
Echo Bike 21/18 calories
21 Kipping Pull-Ups
15 Burpee Box Jump-Overs 24/20 inches
Echo Bike 15/12 calories
15 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs 24/20 inches
Echo Bike 9/7 calories
9 Bar Muscle-Ups
Time Cap: 17 minutes
FRIDAY
Strength/Skill
On a Continuous Clock:
Every 2 minutes, for 4 minutes (2 sets):
Deadlift
Set 1 –
4 reps @ 70%
Set 2 –
3 reps @ 80%
–immediately into Part 2–
Every 2:30, for 10 minutes (4 sets):
Deadlift
Set 1 – 2 reps @ 85%
Set 2 – 2 reps @ 90%
Set 3 – 1 rep @ 92-95%
Set 4 – 1 rep @ 97-103%
Workout Of The Day
On a Continuous Clock:
Minutes 0-2:30:
500m row
-30 sec transition-
Minutes 3:00-6:00:
3 min AMRAP: toes to bar
-1 min transition-
Minutes 10+:
500m row
SATURDAY
“ERGATHLON” – TEAMS OF 3, 1 PERSON WORKING AT A TIME
For Time:
SkiErg 5 km
BikeErg 10 km
Row 5 km
*TIME CAP: 80 Minutes