Strength/Skill
Every 2:30 x 5 sets:
1 Squat Clean & Jerk
*Starting @ ~80% and building to a tough single for the day @ RPE8-9
Workout Of The Day
9 minute AMRAP
2-4-6-8-10…etc
Hang Power Cleans – 135/95lbs (60/43kg)
Shoulder to Overheads
Top Scores – Finish round of 16
Minimum Goal – Finish round of 10
H Y R O X
Every 3:00 x 11 Rounds
Alternate ergs in blocks:
Rds 1–3: Rower
Rds 4–6: Ski
Rds 7–9: Bike
Rds 10–11: Choice
Between each round, perform:
15 Wall Balls
TUESDAY
Strength/Skill
1 x AMRAP(-2) set of TTB
*If your PR max set is less than 10 reps then instead perform 2 x AMRAP(-2) sets in each interval with 15 sec rest between
Workout Of The Day
4 Rounds For Time
200m Run
20 Lateral Burpees over line
20 V-ups
Time Cap – 14 min
Top Scores – 10 min
WEDNESDAY
Strength
Every 4:00 x 3 sets
12-15 DB Toes Elevated Calf Raises
*Ensure you finish on the BIG TOE, not biased to the outside of the floor. Add load as able.
12-15 Anterior Tib Raises
*Elevate Heels on plate as able to challenge the position more.
AMRAP Unbroken L-sit Hold
*Hands on boxes or plates. Set ends when feet fall below hands.
Workout Of The Day
Every 4:00 x 4 sets
25/20 Cal Row
15 Front Squats – 95/65lbs (43/30kg)
AMRAP Double Unders until 3 min mark
Top Scores – None, focus on quality effort on double unders.
Cap buy in at 2:30 each round
H Y R O X
3 Rounds For Time – Cap: 28:00
20 Box Step Overs @ 2 x 22.5/15kg
30 Wall Balls @ 20/14 lbs
1000m Row OR 2,500m Bike
Time Goals – 7-9:00 per round
THURSDAY
Strength/Skill
Advanced:
Every 3:00 x 3 sets
4 Strict Weighted Pull ups @ tough loading
-Rest 15 sec-
AMRAP(-1) Strict Pull up – bodyweight
Workout Of The DaY
15 minute AMRAP
8 Kipping HSPUs
16 American KB Swings – 53/35lbs (24/16kg)
20/16 Cal Echo Bike
*Advanced perform Strict HSPU
Top Scores – 5 Rounds
Minimum Goal – 3+ Rounds
FRIDAY
Strength/Skill
EMOM x 5
1 Hover Power Snatch
*Building across sets with warm up loads
Every 3:00 x 6 sets:
Squat Snatch – Wave Style
Set 1: 3 reps
Set 2: 2 reps
Set 3: 1 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 1 reps
*Start ~ 65-70%. Build for set of 2 and 1. Then go back down and rebuild for the second wave. Drop and reset between all reps.
Workout Of The Day
For time:
20 Box Jump Overs – 24/20″ – step down
30 Deadlifts – 185/135lbs (84/60kg)
20 Box Jump Overs – 24/20″ – step down
Time Cap – 7 min
Top Scores – 4 min
H Y R O X
For Time – Cap 35:00
500m Row
40 Wall Balls @ 20/14 lbs
200m Deadball Carry @ 20/15 kg
750m Ski Erg
50m Burpee Broad Jumps
400m Run
40 Wall Balls
200m Deadball Carry
1000m Run
SATURDAY
In Teams of 2:
22 Minute AMRAP
Run 2000m Buy-In
…into…
5 Rounds:
10 Pull-Ups
20 Wallballs – 20/14lbs (9/6kg)
…into…
AMRAP until 22 min Mark
5 Bar Muscle Ups
10 Thrusters – 95/65lbs (43/30kg)
*Run together, reps shared anyway
