MONDAY
Strength
Every 2:30, for 10 minutes (4 sets):
3 Squat Clean and Jerks
Loads per set (by %): 77, 80, 83, 87
*Done as triples, with short reset between reps. Not touch and go.
Workout Of The Day
On a 14 minute clock:
From 0-6 minutes:
600m run
…into…
AMRAP with remaining time
3 Hang power clean and jerks @ 70/47.5KG
3 Bar Muscle Ups
-Rest 2 minutes-
From 8-14 minutes:
600m run
…into…
AMRAP with remaining time
10 Hang Power Snatches @ 42/30KG
10 Toes to bars
*4 minute time cap on run
*Crossover with Compete with modifications*
TUESDAY
Strength/Skill
—
Workout Of The Day
5 Rounds for Time:
Row 60/48 calories
45 Alternating Box Step-Ups 24/20 inches
30 Hand Release Push-Ups
Time Cap: 30 minutes
*splitting work as desired
WEDNESDAY
Strength
Every minute, for 3 minutes (3 sets):
Max Deadlifts for 15 seconds @ 50%
–rest 1 minute before Part 2–
Every minute, for 3 minutes (3 sets):
Max Deadlifts for 15 seconds @ 60%
–rest 1 minute before Part 3–
For Time:
15 Deadlifts @ 65%
Time Cap: 2 minutes
Workout Of The Day
As Many Rounds and Reps as possible in 9 minutes:
9 Shuttle Runs (15 Meters)
9 Barbell Thrusters @ 42.5/30KG
*1 shuttle run= 7.5 Meters down and back
Top scores: Aim to finish the 6th round
Minimum goals: Aim to finish 4th round
Masters RX: (34/25kg)
*If limited on space use 22.5/15KG DBs OR 100m run
THURSDAY
Strength/Skill
Every 3 minutes for 9 minutes (3 rounds):
1 Seated L Legless Rope Climb
8 Bent-Over Barbell Rows
16 Dumbbell Keeler Curls
*Perform 1 Seated Legless Rope Climb OR 1 Rope Climb or 3-5 Strict Pull-Ups
*alternate arms every 4 reps for Keeler curls
Workout Of The Day
Every 90 seconds x 8 sets:
1 minute running clock:
EVEN:
8 Chest-To-Bar pull up buy-in
Max Burpee box jump overs @ 24/20″ (must step down) in remaining time
ODD:
6 Burpee box jump overs @ 24/20″ (must step down) buy-in
Max Knees to elbow in remaining time
Top scores: Aim for 70+ total reps (buy in not included)
Minimum goals: Aim for 40+ total reps (buy in not included)
FRIDAY
Strength/Skill
Every 2:30, for 7:30 (3 sets):
5 Hang Power Snatches + 5 Overhead Squats
*5 TnG Hang PS into 5 OHS. Moderate load, working cycling/TnG.
*Option 2 – 5 Hang Power Snatch or 5 Hang Power Clean into 5 Front Squats
Workout Of The Day
13 Minute AMRAP:
3..6..9..12…and so on of:
Wall Walks
Overhead squats @ 42.5/30KG
30-60-90-120…and so on of:
Double Unders
*Advanced members use 60/40KG
*Top scores: Aim to get well into round of 12
*Minimum goal: Aim to finish 3 rounds
SATURDAY
3 Rounds for time
With a Partner, switching as desired:
60 wall balls @ 20/14 lb to 10/9 feet
40 alternating DB snatches @ 22.5/15KG
30/24 cal row
Time Cap: 25 minutes
