Strength/Skill
Every :90 x 7 sets:
Power Snatch + Hang Power Snatch
Workout Of The Day
3 Rounds for time:
21 Deadlifts 185/125lbs (84/57kg)
42 Abmat Sit-Ups
63 Double Unders
Time Cap – 15 min
Top Scores – 10 min
Masters RX – 155/105lbs (70/47kg)
H Y R O X
4 Rounds
1km Run @ Zone 3 (RPE 6–7)
Rest 2:00
Then:
3 x 200m Run @ Fast Sustainable Pace (RPE 8+)
Rest 1:00 between efforts
Scaled: 800m per round (3:30–5:30 target time)
Beginner: 500–600m per round (3:00–4:30 target time)
Experience Level Target 1km Time Range
Advanced Runners 4:00 – 4:30
Intermediate Runners 4:30 – 5:15
Newer Runners 5:15 – 6:00
TUESDAY
Strength/Skill
Every 2:30 x 4 sets:
4-5 Back Squats
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Workout Of The Day
Every 5 minutes x 4 sets:
18/14 Cal Row
25 Wallballs – 20/14lb (9/6kg), 10/9ft target
AMRAP Hand Release Push-Ups Until 4 min mark
*Stagger members by 2 minutes as needed to share rower stations
Top Scores – 20-30 Push ups per round
Minimum Goal – Complete by in by 2:30
WEDNESDAY
Strength
EMOM x 3
6-8 Low to High Magnitude Kip Swings
– Rest 1 minute –
EMOM x 3
4-6 Progressive Kipping Pull ups
– Rest 1 minute –
EMOM x 3
1 rep BMU Swing Step 4 – Hip Drive + Press Down on bar with straight arms
Workout Of The Day
For time:
20 Single arm DB OH Reverse Lunges (10/side)
20 Lateral Burpees Over DB
30 Toes to Bars
–
20 Single arm DB OH Reverse Lunges (10/side)
20 Lateral Burpees Over DB
20 Chest to bar pull-ups
–
20 Single arm DB OH Reverse Lunges (10/side)
20 Lateral Burpees Over DB
10 Bar Muscle Ups
*50/35lb (22.5/15kg) DB, Lunges in place
Time Cap – 16 min
Top Scores – 12 min
H Y R O X
3 Sets For Time:
Rest 1:1 between sets (your work time = your rest time)
Each set is:
3 Rounds of:
15/12 Cal Row
10 Power Bag Ground to Shoulder @ 30/20kg
8/leg Power Bag Back Rack Lunges
6 Burpee Broad Jumps
THURSDAY
Strength/Skill
Workout Of The DaY
20 Minute AMRAP:
200m DB Farmer Carry – 50/35lbs (22.5/15kg) per hand
2 min Wall Sit – Hips at Parallel – Hands OFF thighs
400m Run
2 min Front Plank
Top Scores – None, focus on effort
Scaled: Use 35/25lbs (15/11kg) per hand
FRIDAY
Strength/Skill
Every 2:00 x 4 sets:
Strict Press
Set 1: 4 @ 80%
Set 2: 4 @ 84%
Set 3: AMRAP (-1) @ 88-90%
Set 4: AMRAP (-3) @ 75%
*Use percentages based off 1RM strict Press.
Workout Of The Day
For time:
30 Snatch 135/95lbs (61/43kg)
30 Shuttle Run
30 Clean & Jerk 135/95lbs (61/43kg)
Time Cap – 12 min
Top Scores – 11 min
Masters RX: 115/75lbs (52/34kg)
Scaled: 95/65lbs (43/30kg)
H Y R O X
For Time – 30:00 Cap
1,000m Row
50 Wall Balls (20/14lbs)
100m Farmer Carry (32/24kg)
750m Row
40 Wall Balls
100m Farmer Carry
500m Row
30 Wall Balls
100m Farmer Carry
Target Time: 22–27 minutes
SATURDAY
For time, In Teams of 2:
80 Box Jumps – 24/20 inch – Step down
60/45 Cal Echo Bike
50 Single DB Box Step Overs – 50/35lb, held any way
40 Syncro Single arm DB Thrusters – 50/35lb
50 Single DB Box Step Overs
60/45 Cal Echo Bike
80 Box Jumps
*All movements are shared except the SA DB Thrusters
Time Cap – 27 min
Top Scores – 22 min
