Strength/Skill
Every 3:00 x 4 sets:
Squat Clean and Jerk
Set 1: 2 @ 80%
Set 2: 2 @ 83%
Set 3: 1-2 @ 85%
Set 4: 1-2 @ 85-88%
*Drop and reset between. Adjust down by ~3-5% if needed to ensure consistent technique throughout.
Workout Of The Day
For Time
21-15-9
Row Cals
Thrusters – 95/65lbs (43/30kg)
Toes to Bars
*Female Cals – 18-12-6
Time Cap – 10 min
Top Scores – 7 min
H Y R O X
2,000m run
200m Farmer Carry @ 24/16kg
30 Wallballs @ 20/14lbs
2,000m run
TUESDAY
Strength/Skill
Every 2:00 x 5 sets:
2-3 Rope Clamp to Stands
*Focus on quality as prep for metcon. Try to minimize the use of the arms and instead rely on the legs and a solid foot lock to stand with each rep
Strength Alternative:
Every 2:30 x 4 sets
6-8 Snatch Grip Barbell Pendlay Rows
*If you hit the top end of rep-range, increase loading next set.
Workout Of The Day
EMOM x 20
Min 1 – 10-12 Hang Power Snatches – 95/65lbs (43/30kg)
Min 2 – 8-10 Lateral Burpee Box Jump Overs – 24/20″ – Step down
Min 3 – 2-4 Rope Climbs
Min 4 – Rest
Top Scores – None, focus on consistency
WEDNESDAY
Strength
Every 2:30 x 4 sets:
Bench Press
Set 1: 4 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 1 rep
*Start @ RPE 7 and build across sets. If feeling good go for a heavy single.
Workout Of The Day
10 minute AMRAP:
12 Deadlifts – 155/105lbs (70/48kg)
9 Front Squats
6 Strict HSPU
Top Scores – 5 Rounds
Minimum Goal – 3 Rounds
Masters – 135/95lbs (43/30kg)
H Y R O X
Every 4:00 x 8 (2 rounds each station, 32min total)
Station 1: Sled Push (Max Distance in 2:30)
RX: @ 152kg/102kg
Scaled: @ 120kg/90kg
Beginner: @ 90/70kg
THURSDAY
Strength/Skill
EMOM x 8 alternating
MIn 1 – 15 Hollow Body Rocks + AMRAP Pike Janda Sit ups in time remaining
Min 2 – Rest
Workout Of The DaY
20 minute AMRAP @ quality effort
20/16 Cal Echo Bike
50ft/side DB Suitcase Carry
8/side DB Plank Pullthrough
3/side DB Turkish Get up
*Athlete’s choice on DB loading. Choose a weight that you can use for all movements
FRIDAY
Strength/Skill
Every 2:00 x 4 sets:
2 Snatch Balances + 2 OHS
*Build across sets to a tough complex for the day with good technique.
Workout Of The Day
3 Rounds For Time
400m Run
21 American Kettlebell Swings – 53/35lbs (24/16kg)
12 Pull-Ups
Time cap – 14 min
Top Scores – Sub 10 min
H Y R O X
Every 6:00 x 6 Rounds
A.500m Row OR 500m Ski
30m Sandbag Lunges @ RX 30/20kg, Scaled 20/10kg, Beginner 10kg or bodyweight
B. 500m Run
30m Burpee Broad Jumps
SATURDAY
In Teams of 2:
For Total Time:
3 Rounds:
Partner 1 – 50 Double Unders
Partner 2 – 20 Lunge Steps – Bearhug 45/35lb (20/15kg) plate
*Then Switch
…into
150 Sit-Ups – Shared – Partner Hold Plate Overhead
…into…
150 Push-Ups – Shared – Partner Hold Plate Overhead
…into…
3 Rounds:
Partner 1 – 50 Double Unders
Partner 2 – 20 Lunge Steps – Bearhug 45/35lb plate
*Then Switch
Time Cap – 28 min
Top Scores – 22 min
