MONDAY
Strength/Skill
Every 2:00 x 5 sets:
3 Push Jerks @ 80-85% of 1RM
*If you do not know your 1RM can use the C&J test from last cycle OR RPE 8 across all sets.
Workout Of The Day
AMRAP 15
1 Mile Run Buy in (1.6km)
Directly into AMRAP in remaining time
12 Russian KB Swing – 24/16kg
12 Kipping HSPU
*Advanced perform Strict HSPU
Top Scores – 5 Rounds
Minimum Goal – 2 Rounds + KB Swing
TUESDAY
Strength/Skill
Every 3:00 x 4 sets:
3 Power Cleans @ 75-85%
*Members can build as long as they stay within the percentage range. Drop and reset between reps.
Workout Of The Day
For time
100-75-50-25 Double Unders
4-3-2-1 Squat Clean + Front Squat Complex – 70/48kg
Rest 30 sec after each round
Masters – 61/43kg
Advanced – 84/57kg
On the complex 1 rep = (1 Squat Clean + 1 Front Squat). Each complex must be completed unbroken. Athletes can break between complexes.
Time Cap – 12 min
Top Scores – 9 min
WEDNESDAY
Strength
5 min AMRAP @ Quality effort
12 Double DB Bent Over Rows – 50/35s
12 Banded Bicep Hammer Curls
15 sec Supinated Chin Over Bar Hold
*Hold can be broken up, but must accumulate 15 sec before moving on.
Workout Of The Day
Every 2 minutes x 3 sets
15/12 Cal Row
1 x AMRAP unbroken set of CTB
–Rest 2 minutes–
Every 2 min x 3 sets
15/12 Cal Row
1 x AMRAP unbroken set of Bar muscle ups
*Cap all rounds at 90 seconds
Top Scores – None, focus on quality reps as you get fatigued
Minimum Goal – Complete row in under 60 sec
THURSDAY
Strength/Skill
EMOM x 12 alternating:
Min 1 – Plyometric push ups to Plate x 3-5 reps
Min 2 – Single Arm Farmer’s Carry (Heavy) x 15m/side
Min 3 – KB Windmills x 3 reps/side
*Slow & controlled.
Workout Of The DaY
4 Rounds for time
30/24 Cal Echo Bike
15 Line Facing Burpee
Time Cap – 20 min
Top Scores – 15 min
FRIDAY
Strength/Skill
Every 2:30 x 6 sets:
Squat Snatch
Set 1: 2 @ 75%
Set 2: 2 @ 78%
Set 3: 2 @ 80%
Set 4: 1 @ 83%
Set 5: 1 @ 85%
Set 6: 1 @ 88%
Workout Of The Day
12 minute AMRAP:
3,6,9,12,etc….
Ground to Overhead – 61/43kg
Box Jump Overs – 24/20″”
Toes to bar
Masters – 43/30kg
Top Scores – Finish round of 18 reps
Minimum Goal – Finish round of 12 reps
SATURDAY
In Teams of 2:
4 Rounds for time
200m Run Each – While partner holds DBs in Front Rack position
P1 – 20 Wallballs – 20/14lbs (9/6kg) to 10/9ft
P2 – 20 DB Front Squats – 50/35lbs (22.5/15kg)
6 Rope Climbs – While partner holds DBs in Farmers position
Time Cap – 28 min
Top Scores – 23 min
