MONDAY
Strength/Skill
Every 2:30 x 3 sets:
6 Back Squats @ 75-83% 1RM
Workout Of The Day
3 min AMRAP
15m Single DB Suitcase Lunge – (22.5/15kg)
4 Shuttle Runs – (7.5m out + 7.5m = 1 rep)
– Rest 1 min –
3 min AMRAP
15m Single DB Goblet Lunge – (22.5/15kg)
4 Shuttle Runs – (7.5m out + 7.5m = 1 rep)
– Rest 1 min –
3 min AMRAP
15m Single DB OH Lunge – (22.5/15kg)
4 Shuttle Runs – (7.5m out + 7.5m = 1 rep)
*On Suitcase and OH lunge switch hands every 7.5m.
Scoring – 7.5 = 1 rep on lunges
Top Scores – 3+ Rounds in each AMRAP
Minimum Goal – 2 Rounds
TUESDAY
Strength/Skill
Every 2:30 x 4 sets:
2 Jerk Dip + 1 Split Jerk @ 80%+
*Start around 80% and build on feel across sets. Cap @ RPE 9 for the day.
Workout Of The Day
5 Rounds For Time
12 Deadlifts – (70/47.5 kg)
9 Hang Power Cleans – (70/47.5 kg)
6 Push Jerks – (70/47.5 kg)
Masters – (61/43 kg)
Time Cap – 10 Min
Top Scores – 7 Min
WEDNESDAY
Strength
TTB Skill:
EMOM x 5 – 1 TTB Complex for quality
Beginner:
2 Kip Swings + 3 Kipping Knees to Chest + 2 Kip Swings
Intermediate:
2 Kip Swings + 2 Kipping Knees to Chest + 2 Toes to Eye Level + 2 Kipping Knees to Chest + 2 Kip Swings
Advanced:
2 Kip Swings + 2 Kipping Knees to Chest + 2 Toes to Bar + 2 Kipping Knees to Chest + 2 Kip Swings
*Goal today is to practice swing consistency in lead up to metcon. Try not to take any double swings between movements.
Workout Of The Day
Every 4 min x 6 sets (alt. 3 each)
Set 1:
30 Double Unders
10 Lateral Burpees Over Line
15 TTB
Set 2:
30 Double Unders
10 Lateral Burpees Over Line
6 BMU
Time Cap – 3 min on each set
Top Scores – 2:15 per round
THURSDAY
Strength/Skill
Every 90 sec x 6 sets (alt. 3 each)
Set 1) Single Leg DB RDL x 6-8/side @ 2211
*hold DB on opposite side as working leg
Set 2) Star Side Plank x 10-15 sec/side
Workout Of The DaY
Every 8 minutes x 2 sets
40/32 Cal Row buy in
AMRAP until 6 min mark
16 Alternating DB Snatch – 50/35lbs (22.5/15kg)
12 Kipping HSPU
Score is total reps on each set
(SENA scoring entry should be 2 sets)
Top Scores – 3 Rounds in each set
Minimum Goal – 2 Rounds in each set
Friday
Strength/Skill
Every 2:30 x 4 sets:
3 Squat Snatches
*Start ~ 65% and build to a heavy triple for the day @ RPE9
*Drop and reset between reps. All 3 reps must be completed by 30 sec mark to count as a true triple.
Workout Of The DaY
10 minute EMOM
Min 1 – 20 sec AMRAP Cal Echo Bike
Min 2 – 20 sec AMRAP Thrusters – 95/65lbs (43/30kg)
Top Scores – None, focus on effort
Minimum Goal – Hang on
*Each round add 10 sec to the working time. ie round 2 = 30 sec, round 3 = 40 sec…etc. Final round is full 60 sec
Scaled: 75/55lbs (35/25kg)
SATURDAY
In Teams of 2
25 min AMRAP
2000m run buy in – alternate every 200m
Directly into AMRAP in remaining time:
9 Double DB Power Clean – (22.5/15kg)
12 CTB Pull ups
15 Box Jump Overs – 24/20″” – step down
Top Scores – 8 Rounds
Minimum Goal – 4-5 Rounds
*Partners will run relay style alternating every 200m. Partners alternate each movement in the AMRAP
