Monday 

STRENGTH

ON A 12:00 RUNNING CLOCK… 

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

 

WORKOUT

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105) 

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

 

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Tuesday 

WORKOUT

AMRAP x 30 MINUTES 

400m MB Run (20/14)|(14/10) 

400m Run

30 Knees 2 Elbow*

30 Wall Balls (30/20)|(20/15) 

30 Box Jumps (24/20)

*GHD Sit-Ups Optional

 

FINISHER

ON A 5:00 RUNNING CLOCK… 

Accumulate as much time as possible in Elbow Plank

 

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Wednesday 

STRENGTH

5 SETS*

1 Power Clean +

2 Front Squats +

1 Jerk

*Start moderate and build to heavy. Athlete Choice for Push Jerk or Split Jerk.

 

WORKOUT

“CALIFORNIA LOVE”

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 burpees after the 30th rep.

*Last seen 12/20/19

 

COOL DOWN

FOR RECOVERY

2:00 Slow Bike, Walk, or Row 

1:00 Foam Rolling IT Band (L) 

1:00 Foam Rolling Inside Thigh (L)

1:00 Foam Rolling IT Band (R) 

1:00 Foam Rolling Inside Thigh 

 

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Thursday 

SKILL

EMOM x 10 

MINUTES MIN 1 – :45 Practice on Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up Muscle-Up

HS Walk

Ring Dip or Bench Dip

WORKOUT

4 SETS

 

AMRAP x 4 MINUTES

6 Alt. DB Hang Split Snatch (50/35)|(35/20)*

6 DB Box Step-Ups (24/20)** 

24 Double Unders

*Alternate arms each rep, feet can split any way. 

**Hold DB on either shoulder or in front rack. Do not rest behind the head.

-Rest 1:00 b/t Sets-

 

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Friday 

WORKOUT

FOR TIME* 

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

 

FINISHER

3 SETS

15 Slow Tuck-Ups on Rower 

1:00 Hollow Rocks

-Rest as needed b/t Sets-

 

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Saturday 

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

WORKOUT

3 SETS

ON A 5:00 RUNNING CLOCK… 

20 Burpees

20 Sit-Ups

100m Run

Then in remaining time… 

Max Wall Balls (30/20)|(20/14)

 

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Sunday 

WORKOUT

EMOM x 18 MINUTES* 

MIN 1 – Waist to Overhead 

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45) 

Sets 3 & 4 – (115/75)|(75/55) 

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

 

COOL DOWN

FOR RECOVERY* 

400m Walk 

1200m Slow Bike