MONDAY
Strength/Skill
Every 2:30 x 5 sets:
5 Push Jerks @ 75-80% of 1RM
Workout Of The Day
Every 2:00 x 6 sets
8 Power Snatch – 95/65lbs (43/30kg)
AMRAP Bar Facing Burpees until 75 sec mark
Top Scores – 14+ Burpees each round
Minimum Goal – Complete snatches by 30 sec mark
H Y R O X
Advanced/Intermediate:
Every 3 min x 8-12 sets:
Run 400m @ 5k pace/effort
*4800m total
Beginner:
Every 3 min x 6-8 sets:
Run/Walk 2 min at a steady pace/easy effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren’t acclimated to this volume of running, be ok with cutting sets down as needed
TUESDAY
Strength/Skill
Every :90 x 6 sets:
2 Hang Squat Cleans
*Start @ 60-65% of clean and build on feel to RPE 8.
Workout Of The Day
16 minute AMRAP
60 Double Unders
20 Toes to Bar
10 DB Thrusters – 50/35lbs (22.5/15kg)
5 DB Hang Squat Cleans – 50/35lbs (22.5/15kg)
Top Scores – 4 Rounds
Minimum Goal – 2 Rounds + TTB
*Hang Clean Standard – DBs can move between the legs or outside the legs for hang position
WEDNESDAY
Strength
Every 90 sec x 9 sets (alternating 3 sets each)
Set 1) 3-5 Weighted pull ups
*If you hit 5 reps build for the next set.
Set 2) 8-10/side Alternating DB Hammer Curls
*If you reach top end of rep range increase loading for next set.
Set 3) 10-15 Banded Face Pulls
*Pause for 1 sec @ end range on each rep.
Workout Of The Day
For time
40/32 Cal Echo Bike
10 Wall Walks
30/24 Cal Echo Bike
30 Kipping HSPU
20/16 Cal Echo Bike
10 Strict HSPU
Time Cap – 17 min
Top Scores – 13 min
H Y R O X
On a 38:00 Clock
For time
1000m Run
1000m Ski or Row
1000m Run
Time Cap – 18 minutes
Rest/Walk 2 minutes
At 20 min mark
For Time:
800m Run
80m Burpee Broad Jumps
800m Run
Time Cap – 18 minutes
THURSDAY
Strength/Skill
Workout Of The DaY
20 minute AMRAP
400m Run
30 Wallballs – 20/14 (9/6kg) to 10/9ft
20 Box Jumps – 24/20″ – step down
Rest 1 minute
Top Scores – 4 Rounds
Minimum Goal – 2 rounds + Run
FRIDAY
Strength/Skill
Every 3:00 x 6 sets:
Squat Snatch –
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 4 reps @ 70%
Set 5: 3 reps @ 75%
Set 6: 2 reps @ 80%
*Drop and reset between all reps.
Workout Of The Day
EMOM x 10 Minutes Alternating
Min 1 – 20 sec AMRAP Row Cals
Min 2 – 20 sec AMRAP DB Devils Press – 50/35lbs (22.5/15kg)
*Each round increase work interval by 10 sec.
Standard – Devil’s Press today is ground to OH. Athletes can Snatch or C&J the DBs
Top Scores – None, focus on effort
H Y R O X
20 Back Squats @ 60/40kg
200m Farmer Carry @ 24/16kg
30m Burpee Broad Jumps
Rest 1:00
SATURDAY
In Teams of 2:
For total time:
6 Rounds
12 Deadlifts – 225/155lbs (102/70kg)
18 Toes to Ring
into
6 Rounds
6 Deadlifts – 275/185lbs (125/84kg)
6 Ring Muscle Ups
Time Cap – 25 min
Top Scores – 20 min
*Athletes change their own weight. Share all reps in any way
