Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Squat Snatch + Hang Squat Snatch
Workout Of The Day
5 Rounds for Time:
12 Deadlifts @ 70/47.5KG
9 Hang Power Cleans @ 70/47.5KG
6 Push Jerks @ 70/47.5KG
Time Cap: 10 minutes
H Y R O X
4 Rounds, for max reps at each station:
1 Minute of Burpee Broad Jumps for distance
1 Minute of Farmer Carry 2 x 32KG for distance
1 minute of Wallballs 20/14 lbs
1 minute of Rowing for calories
1 minute of rest
*Score = Total Reps
*10 Meters = 1 Rep on Burpee broad jumps and Farmer Carry
TUESDAY
Strength/Skill
—
Workout Of The Day
In Teams of 2:
As Many Rounds and Reps as possible in 25 minutes:
Row 25 calories
25 Kipping Pull-Ups
25 Wall Ball Shots 10/9 feet @ 20/14 lbs
25 Single Arm Dumbbell Devil’s Presses @ 22.5/15KG
25 Single Dumbbell Box Step Ups 20 inches @ 22.5/15KG
*Split Work as desired
*20 inch for all – DB held anyhow for step ups.
WEDNESDAY
Strength
N/A
Workout Of The Day
N/A
THURSDAY
Strength/Skill
Every minute, for 3 minutes (3 sets):
8-10 Romanian Deadlifts (3030 tempo)
*Perform in a clean grip.
Workout Of The Day
In Teams of 2:
10 Rounds for time:
15/12 Cal Echo Bike
*Non-working partner must perform a Double KB front rack hold with hands below chin, arms in front of chest while other partner is biking @ (24/16 kg) OR two DBs 22.5/15KGper hand. If the KBs are dropped or leave the front rack position, the partner must stop pedaling.
*Alternate rounds so that partners complete 5 rounds each.
FRIDAY
Strength/Skill
Every 2:30, for 7:30 (3 sets):
5 Shoulder Presses @ Max Load
*Find a 5 Rep Max in 3 Working sets.
*Warm up to around 55-60% 1RM strict press for your opening set.
Workout Of The Day
5 Rounds for Time:
12 Barbell Thrusters @ 43/30KG
12 Burpees over the Barbell
Time Cap: 10 minutes
*Top Scores – Sub 6:30, Advan
H Y R O X
Every 3:30 for 3 Sets:
400M Run for time
*Score is slowest set*
Every 3:15 for 3 Sets:
500M Row
*Score is slowest Set
*REST FOR 2 MINUTES AFTER LAST INTERVAL FINISHES INTO..
3 Rounds for time:
200M Run
200M Row
25 Kettlebell Swings 24/16KG
*Time cap: 9 Minutes
SATURDAY
In Teams of 2:
For total time:
Row 2000m
…into…
3 Rounds
15 Double DB Hang Power Clean and Jerks @ (22.5/15 kg) per hand
30 HSPU – any style
…into
Row 2000m
Time Cap: 28 minutes
