Strength
Every minute for 12 minutes (6 rounds):
Minute 1: 8 Deadlifts @ 100/70KG
Minute 2: 12 Alternating Pistols
*6 Pistols/side or SL Squat Variation for Minute 2
Workout Of The Day
5 Min AMRAP x 3 sets:
400m Run Buy in
…into AMRAP with remaining time:
15 Hang Power Snatches @ 35/25KG
10 Overhead Squats @ 35/25KG
5 Overhead Reverse Lunges/Leg @ 35/25KG
-Rest 1 min between sets-
TUESDAY
Strength/Skill
Every :90 x 4 sets:
2 Shoulder Presses @ 80% of Current or Estimated 1RM
AMRAP Strict Pull-Ups Until 45 Sec Mark
*Score is total strict pull-ups + weight of shoulder press.
Workout Of The Day
As Many Rounds and Reps as possible in 20 minutes:
10 Toes to Bars
Back to Wall Handstand Hold
40 Double-Unders
Chin Over The Bar Hold
Elbow Plank for 1 minute
*Perform in Teams of 2
*10 TTB Each – While Partner Holds Handstand
*40 Double Unders / 40 Single Unders – Each, While Partner Holds Chin Over Bar
*60 Sec Plank On Elbows – Both Partners At Same Time
WEDNESDAY
Strength
Every 45 seconds, for 7:30 (10 sets):
1 Squat Clean @ 80%
*Speed Focus Day
*Advanced Perform Squat Snatch
Workout Of The Day
10 Rounds for Time:
3 Power Cleans @ 84/57KG
5 Hand Release Push-Ups
7 Air Squats
Rest 1 minute between each round
Time Cap: 20 minutes
H Y R O X
Every 7 Minutes for 4 Rounds
Rounds 1 + 3:
500M Row
15 Burpee Over Rower
25/20 Calorie Echo Bike
Rounds 2 + 4:
800 Meter Run
40 Meter Sandbag Lunge
*Each Round Capped @ 6 Minutes
THURSDAY
Strength/Skill
—
Workout Of The Day
In Teams of 2
6 Rounds for Time:
Row 40 calories
24 Wall Ball Shots 10/9 feet @ 20/15 lbs
24 Cross Burpee Box Jump Overs 20 inches
Time Cap: 30 minutes
*Split row and wall balls in any way. Cross BBJO are 12 each
*Top Scores – Sub 25 min
FRIDAY
Strength/Skill
Every 2:30, for 7:30 (3 sets):
2-3 Back Squats @ 84-88%
Workout Of The Day
For 4 rounds, spend 45 seconds on each movement, trying to accumulate as many reps as possible:
Chest-to-Bar Pull-Up
Kipping Handstand Push-Up
Tuck Up
Shoulder to Overhead @ 52/35KG
Rest 90 seconds between each round
SATURDAY
10 Rounds for Time: (TEAMS OF 2)
Echo Bike 10/8 calories
10 Deadlifts @ 84/57KG
10 Bar Facing Burpees
Time Cap: 20 minutes
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