MONDAY
Strength
Every minute for 9 minutes (1 round):
Minute 1: 3 Hang Power Cleans @ 67%
Minute 2: 3 Hang Power Cleans @ 67%
Minute 3: 3 Hang Power Cleans @ 67%
Minute 4: Max Power Cleans @ 67%
Minute 5: Rest
Minute 6: 2 Hang Power Cleans @ 77%
Minute 7: 2 Hang Power Cleans @ 77%
Minute 8: 2 Hang Power Cleans @ 77%
Minute 9: Max Power Cleans @ 77%
*Note the power clean amraps are from floor compared to the prescribed reps from the hang
*Enter reps from Minute 4 & 9 in the notes
Workout Of The Day
5 Rounds for Time:
10 Chest-to-Bar Pull-Ups
10 Front Squats @ 60/42KG
Time Cap: 12 minutes
*Top scores: 8 minutes
*Masters RX: (52/36 kg)
TUESDAY
Strength/Skill
Every 2:30, for 10 minutes (4 sets):
Push Press
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 4 reps @ 75%
*around 60, 65,70,75% of 3RM found last week
*If you didn’t find a 3RM, use 90% of your estimated 1RM Push Press.
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
49 Double-Unders
Row 21/17 calories
7 Strict Handstand Push-Ups
*Advanced do wall facing HSPUs. Must begin reps from a wall walk.
WEDNESDAY
Strength
Within 10 minutes:
1 Deadlift @ 87.5%
*Build to 87.5% 1RM, or work to a 9/10 RPE single for the day with good speed & form in 10 minutes.
Every 90 seconds, for 7:30 (5 sets):
3 Deadlifts @ 75-80%
*touch and go reps
Workout Of The Day
Every minute for 15 minutes (3 rounds):
Minute 1: Max Dumbbell Alternating Power Snatches for 30 seconds
Minute 2: Max Box Jumps (step down) for 30 seconds 24/20 inches
Minute 3: Max Single Dumbbell Hang Power Cleans for 30 seconds
Minute 4: Max Single Dumbbell Burpee Deadlifts for 30 seconds
Minute 5: Rest
*DB Weight: 22.5/15KG
*must step down on box jumps
*Speed Focus – work on movement efficiency and speed, goal is the same number of reps each set
THURSDAY
Strength/Skill
—
Workout Of The Day
25 minute AMRAP:
800m run
30 abmat sit ups
20 alternating KB goblet box step ups @ 24/16 kg to 20″ box
50ft single arm KB suitcase carry per arm @ 24/16 kg (100 feet total)
*20 in box for everyone
Top scores: Aim to finish 3 rounds + some of the run
Minimum goals: Aim to get into the 3rd round
FRIDAY
Strength/Skill
Every 2:30 for 10 minutes (1 round):
Minutes 0:00 – 2:30:
4-5 Front Squats @ 60-65%
Minutes 2:30 – 5:00:
4-5 Front Squats @ 60-65%
Minutes 5:00 – 7:30:
2-3 Front Squats @ 75-80%
Minutes 7:30 – 10:00:
2-3 Front Squats @ 75-80%
*Option 2 – Perform Front Squats in place of overhead squat
Workout Of The Day
Training Think Tank Throwdown
On a 13 minute Clock:
Buy In:
1k row
100 Wall balls @ 20/14 to 10/9ft
-into-
AMRAP Burpee box jump overs @ 24/20in in remaining time
*score is total Burpee box jump overs
Top scores: 50 BBJO
Minimum goals: 20 BBJO
SATURDAY
AMRAP 25 Minutes:
200M Run (100M Each)
3,000/2500M Bike
80 Dumbbell Snatches 22/15KG
400M Run (200M Each)
1500/1200M Row
800M Run (400M Each)
100 Wallballs 9/6KG
*ALL WORK IS SHARED*
