MONDAY
Strength/Skill
Every 2:30 x 5 sets:
2 Squat Clean & Jerks
Workout Of The Day
For time
800m Run
9 Deadlifts – 225/155lbs (102/70kg)
400m Run
15 Deadlifts
200m Run
21 Deadlifts
Time Cap – 15 min
Top Scores – 10 min
Advanced – 275/185lb (125/84kg)
Masters – 205/135 (93/61kg)
H Y R O X
32:00 Alternating EMOM
Every 4:00 x 8 Sets – Rotate Ergs Each Round
Buy-In: 40m Heavy Farmer Carry @ 2x 32/24kg
Then: Max Calories in Remaining Time
(Row → Ski → Bike, any order)
– Not Scored, focus on quality movement and pacing
TUESDAY
Strength/Skill
Advanced:
Every 2:00 x 3 sets:
AMRAP Unbroken Strict Weighted Pull-ups @ 20/14lbs vest
Intermediate: Strict Pull-ups
Beginner: Banded Strict Pull-ups
*If you do not have a vest perform pull ups with DB between feet.
*Choose a band that allows for 6-12 reps on each set.
Advanced & Intermediate:
2 sets:
1 minute AMRAP Pronated Chin over bar hold for max accumulated time
-Rest 1 minute between sets-
Beginner: Foot assisted Pronated Chin over bar hold
*Assist chin over bar hold by leaving foot on box or in band.
Workout Of The Day
4 sets:
4 minute AMRAP
6 Wall Walks
24 Single DB Box Step Overs – 50/35lbs (22.5/15kg) to 24/20″
120ft DB Suitcase Carry (60ft/side)
-Rest 1 minute between sets-
*Pick up where you left off for total rounds and reps.
*Perform carry in 15 or 30ft sections depending on space available
*Hold DB any way on the step overs. Carry must be done as 60ft on one side then the other (no switching back and forth)
Top Scores – 4 Rounds
Minimum Goal – 2 Rounds + Wall Walks
WEDNESDAY
Strength
Every 2:30 x 4 sets:
Bench Press
Sets 1-2: 6 reps @ RPE7 or 65-70% 1RM
Sets 3-4: 4 reps @ RPE8 or 70-80% 1RM
*Build across sets
Workout Of The Day
For Time
21-15-9
Power Snatches @ 75/55lb (34/25kg)
Bar Facing Burpee
Time Cap – 7 min
Top Scores – 4 min
Masters – 65/45lb (30/20kg)
H Y R O X
3 Rounds for Time (Cap: 26:00)
10 Burpees
20 Goblet Squats @ 32/24kgs
20 DB Box Step-Ups @ 22.5/15kgs, 20″ Box
1000m Bike Erg
Rest 1:30 between rounds
THURSDAY
Strength/Skill
EMOM x 8 alternating:
Min 1) 8-12 Medball Abmat Sit-ups – 20/14lbs
Min 2) L-sit Hold x 10-15 sec (1 sec= 1 rep for scoring)
*Perform L-sit on parallettes or boxes. If needed scale to Tuck Sit.
Workout Of The DaY
For Time
150 Double Unders
2000/1800m Row
150 Double Unders
Time Cap – 20 min
Top Scores – 14 min
FRIDAY
Strength/Skill
Every 2:30 x 3 sets:
Overhead Squats
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
*Start around 6-7/10 RPE or 60% estimated 1RM. Build across sets ending at RPE7-8. Goal is to focus on position rather than heavy load today.
Workout Of The Day
12 minute AMRAP:
2 Rounds
24 Wallballs – 20/14 (9/6kg) to 10/9ft
12 Pull-Ups
…into…
2 Rounds
24 Wallballs – 20/14 (9/6kg) to 10/9ft
12 CTB Pull-Ups
Top Scores – 4 Rounds (finishing 2 rounds of each couplet once)
Minimum Goal – Get to the CTB
H Y R O X
3 Rounds for Time (Cap: 35:00)
1000m Row
40m Burpee Broad Jumps
200m Farmer Carry @ 2x 32/24kgs
40 Wall Balls @ 20/14lbs
SATURDAY
For time:
In Teams of 2
60/50 Cal Echo Bike
50 Power Clean and Jerk – 95/65lbs (43/30kg)
40 TTB
50 Burpees to Bar
40 TTB
50 Power Clean and Jerk – 95/65lbs (43/30kg)
60/50 Cal Echo Bike
*Reps shared anyway. Mixed Pairs do 55 Cals
Time Cap – 25 min
Top Scores – 20 min
