MONDAY
Strength/Skill
Every 3:00 x 4 sets:
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat
Workout Of The Day
3 Rounds for time
12 Deadlift – 225/155lbs (102/70kg)
24 Wallballs – 20/14lbs (9/6kg) to 10/9ft
Masters – 205/135lbs (93/61kg)
Time Cap – 10 min
Top Scores – 6 min
TUESDAY
Strength/Skill
EMOM x 10
Min 1 – 6-10 Lateral Burpees over Line
Min 2 – 6-10 Pull ups or CTB Pull ups
Workout Of The Day
18 min AMRAP
30/25 Cal Echo Bike
60 Double Unders
200m DB Farmer’s Carry – 50/35lbs (22.5/15kg)
Top Scores – 4 Rounds
Minimum Goal – 2 Rounds + Row
WEDNESDAY
Strength
Every 2:30 x 5 sets:
5 Strict Press @ 70-80%
*Athletes can build or maintain within the % range based on feel.
Workout Of The Day
4 Rounds for total time
15 Thrusters – 95/65lbs (43/30kg)
10 Box Jumps – 24/20″
5 Wall Walks
-Rest 90 sec after each round-
Masters – 75/55lbs (35/25kg)
Time Cap – 17 min
Top Scores – 12 min
*Both including rest
THURSDAY
Strength/Skill
Every 75 sec x 6 sets (alt. 3 each)
Set 1) Broad Jump Chest Pass x 2-3 reps
*Throw ball into wall or across room to a partner.
Set 2) Lateral Skater Jumps x 4/side with pause in landing on each
Workout Of The DaY
EMOM x 20
Min 1 – Machine of Choice x 45 sec
Min 2 – Single KB Front Rack Carry x 15m/side
Min 3 – KB Sumo Deadlift High Pull x 10-15 reps
Min 4 – KB Turkish Get up x 2-3/side
Min 5 – Rest
Friday
Strength/Skill
20 sec AMRAP – Power Snatch – 75/55lbs
Rest 90 sec
40 sec AMRAP – Power Snatch – 95/65lbs
Rest 90 sec
60 sec AMRAP – Power Snatch – 135/95lbs
Advanced – 95/65, 135/95, 155/105lbs
Workout Of The DaY
20 min AMRAP
8 TTB
10 DB Hang Clean and Jerk – 50/35lbs (22.5/15kg)
14/12 Cal Row
*Must perform 5 reps on one arm, then switch to the other arm for 5 reps. Alternating is NOT allowed
Top Scores – 10 Rounds +
Minimum Goal – 6 Rounds
SATURDAY
In Teams of 2
22 min AMRAP
30 Synchronized KB Goblet Squats – 53/35lbs (24/16kg)
30 Burpee Pull ups while partner holds KB
30 Alternating KB Box Step ups – 24/20″” – held any way
10 Rope Climbs while partner holds KB
Top Scores – 2 rounds
Minimum Goal – 1 Round
