MONDAY
Strength/Skill
Push Jerk – Build to a 2RM in 10 minutes
Canella Cross – 1 rep every :20 x 12
Sets 1-4: Step feet only
Sets 5-8: Jump feet only
Sets 9-12: Jump feet + move arms (no bar)
Split Jerk – 1 rep EMOM x 8 @ 65-75%
Workout Of The Day
Every 3 min x 4 sets
8 Double DB Hang Clean and Jerk – 50/35lbs (22.5/15kg)
100ft DB Farmer’s Carry
AMRAP Row Cals until 2 min mark
Top Scores – 18/13 Cals per round
Minimum Goal – Finish buy in by 75 sec mark
TUESDAY
Strength/Skill
Every 2:30 x 3 sets:
10 Back squats @ 65-75% 1RM
*Athletes can build across sets or maintain based on feel. Goal is RPE7 – leave a few reps in the tank on all sets.
Workout Of The Day
14 min AMRAP
30/24 Cal Echo Bike
20 Wallballs – 20/14lbs to 10/9ft
Top Scores – 4 Rounds
Minimum Goal – 2 Rounds
WEDNESDAY
Strength
Bar MU Skill Prep
Every :20 x 5 sets – 1 Jump to pike
+
Every :20 x 5 sets – 1 Tight and patient arch
+
Every :20 x 5 sets – 1 Toes rise (spot them)
+
Every :20 x 5 sets – 1 Hip drive + press down on bar w/ straight arms
Workout Of The Day
For time
63 Double Unders
21 Deadlift – 135/95lbs (61/43kg)
21 TTB
45 Double Unders
15 Clean – 135/95lbs (61/43kg)
15 CTB
27 Double Unders
9 Snatch – 135/95lbs (61/43kg)
9 BMU
Time Cap – 15 min
Top Scores – 10 min
THURSDAY
Strength/Skill
Every 2:30 x 3 sets
50ft/side Single Arm KB Bottoms up 90 degree Carry
6-8 reps/side Elbow plank KB pull through
*perform both movements within same 2:30 time window
Workout Of The DaY
For time
60 Burpee Box Jump Overs – 24/20″ – step down
*Every 3 min including 0 stop and run 400m. Workout is over once all 60 reps are accumulated
Time Cap – 20 min
Top Scores – 15 min
Scaled: Burpee Box Step Overs – 24/20″
FRIDAY
Strength/Skill
Every 3:00 x 4 sets:
1.1 Squat Clean Thrusters
2.
*Drop and rest 10 sec between reps. Build across sets to a tough double for the day.
Workout Of The Day
3 Rounds for time
15 Front Squat – 135/95lbs (61/43kg)
5 Wall Walks
Masters – 115/80lbs (52/36kg)
Time Cap – 10 min
Top Scores – 6 min
SATURDAY
25 mintute AMRAP
24 DB Devil’s press – 50/35lbs (22.5/15kg)
..into..
3 Rounds
40/32 Cal Echo Bike – While 1 partner holds DBs in farmers position
100 Double unders – Split any way
*Split the Devils press in any way. Switch on the bike at any time, but 1 partner must be holding in order for the other to work. Split double unders in any way. After completing 3 rounds move back to the devils press
