MONDAY
Strength/Skill
Every 2:30 x 3 sets:
8 Back Squats @ 70-75% 1RM
Workout Of The Day
2 Rounds for time
40/32 Cal Echo Bike
40 TTB
Time Cap – 16 min
Top Scores – 11 min
TUESDAY
Strength/Skill
Every 2:00 x 5 sets:
1 Split Jerk @ 80-90%
*Build across sets within the % range.
Workout Of The Day
2 sets:
6 min AMRAP
18/14 Cal Row
36 Double Unders
18 American KB Swing – 53/35lbs (24/16kg)
-Rest 2 minutes between sets-
*Pick up where you left off.
Advanced – 70/53lbs (32/24kg)
Top Scores – 4+ Rounds
Minimum Goal – 2 Rounds + Row
WEDNESDAY
Strength
Kipping / Butterfly Pull up Skill Work
Every 2 minutes x 3 sets
Beginner – Feet Assisted Kipping Pull ups (Both feet on Box) x 8-12 reps
Intermediate – Feet Assisted Butterfly Circles (Both feet on Box) x 6-10 reps
Advanced – Feet Assisted Butterfly Circles (One foot on Box) x 8-12 reps (4-6/side)
–Rest/transition/demo as needed before Part 2–
Every 2 minutes x 3 sets
Beginner – Low to High Magnitude Kip Swings x 5-10 reps
Intermediate – Small Butterfly Circles x 6-10 reps
Advanced – Progressive Butterfly Pull ups x 6-10 reps
*The last 2-3 reps should be full chin over bar or chest to bar pull ups (depending on the skill athlete is working on)
Workout Of The Day
21-15-9 reps for time of:
• Thruster 95/65lb
• Pull-ups
Time Cap – 10 min
Top Scores – Sub 4 minutes
THURSDAY
Strength/Skill
Workout Of The DaY
In Teams of 2
24 minute AMRAP
1 mile Run – Together
Directly into…
AMRAP in remaining time
20 Alternating Single DB Hang Clean and Jerk – 50/35lbs (22.5/15kg)
15 Medball Abmat Sit ups – 20/14lbs
10 Box Jumps – 24/20″ – step down
Top Scores – 8+ Rounds
Minimum Goal – 5 Rounds
Friday
Strength/Skill
Every 2:30 x 5 sets:
Hang Squat Clean
Sets 1-3: 3 reps @ 70-75%
Sets 4-5: 2 reps @ 75-80%
*Athletes can build across sets staying within the given percentage range. All sets should be tough working sets today.
Workout Of The DaY
3 rounds for time
12 Deadlift – 135/95lbs (61/43kg)
12 Kipping HSPU
6 Power Clean – 135/95lbs (61/43kg)
6 Strict HSPU
-Rest 1 min between rounds-
Time Cap – 16 min
Top Scores – 12 min
SATURDAY
In Teams of 2
For time
160/140 Cal Row
120 Wallballs – 20/14lbs (9/6kg) to 10/9ft
80 Line Facing Burpees
40 Bar MU
Time Cap – 35 min
Top Scores – 25 min
*Split reps in any way
