MONDAY
Strength/Skill
Workout Of The Day
In Teams of 2:
24 min AMRAP
50 Air Squats – While partner holds Wall Sit
50 T-Push ups – While partner holds HS on Wall
50 Abmat Sit ups – While Partner Holds Forearm Plank
*Partners can switch at any time and share all reps in any way. One partner must be holding for the other to accumulate work.
Top Scores – 4 Rounds
Minimum Goal – 2 Rounds + Push ups
TUESDAY
Strength/Skill
Every 2:30 x 3 sets:
1 Power Clean + 2 Front rack Reverse Lunges/side + 3 Front Squats
*Weight should be light-moderate today (RPE 6-7). Focus on speed in the clean and maintaining full control in the lunges and squats.
Workout Of The Day
Every 90 sec x 6 sets
16 Lateral Hops Over Barbell
8 Hang Power Cleans – (43/30kg)
AMRAP Lateral Burpees Over Barbell until 60 sec mark
*For Lateral Hops each jump = 1 rep
Top Scores – 10+ Burpees each round
Minimum Goal – Complete buy in by 40 sec mark
WEDNESDAY
Strength
Every 2:30 x 4 sets:
3 Deadlifts + Hover Deadlifts @ RPE6-7
*Weight should be moderate. TNG on first 3 reps then hover 2″ off floor for second 3 reps. All sets unbroken.
Workout Of The Day
2 sets:
5 min AMRAP
6 Shuttle Runs (1 rep = 7.5m out and back)
4/3 Strict Pull ups
60 Meter DB Farmers Carry – (22.5/15kg)
-Rest 2 minutes between sets-
*Pick up where you left off for total rounds and reps
Top Scores – 6+ Rounds
Minimum Goal – 3+ Rounds
THURSDAY
Strength/Skill
EMOM x 6
Min 1 – 30 sec AMRAP Banded Tricep Push-downs
Min 2 – 15 sec/side Single arm Plank Hold
*Use band tension that allows for at least 10 reps each set on push-downs
*Advanced perform SA plank hold on ring.
Workout Of The DaY
In Teams of 2:
For Max Cals
2 min AMRAP
P1 – Row
while P2 – Echo Bike
Rest 30 sec
2 min AMRAP
P1 – Echo Bike
while P2 Row
Rest 30 sec
x 5 sets
Top Scores – 700/600 total cals (both machines combined)
Minimum Goal – None
Friday
Strength/Skill
Every 90 sec x 8 sets (alt. 4 each)
Set 1) 2-3 1 Max effort Ring Swing + Hip Extension
Set 2) 3-5 Low Ring Transitions
Workout Of The DaY
2 Rounds For Time
100 Double Unders
20 Overhead Squats – (52/34kg)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Alt. Dumbbell Snatches – (22.5/15kg)
100 Double Unders
12 Bar Muscle Ups
Time Cap – 14 min
Top Scores – 1 Round +
SATURDAY
In Teams of 2
For time
75 Deadlift – (61/43kg)
75 V-ups
50 Power Clean – (61/43kg)
50 Box Jumps – 24/20″” step down
25 Shoulder to OH – (61/43kg)
15 Wall Walks
*Split all reps in any way
