Monday 

WARM-UP

ON A 10:00 RUNNING CLOCK…

3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist 

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

 

WORKOUT

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20) 

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down 

400m Run

*Weight Vest Optional 

 

COOL DOWN

FOR RECOVERY

5:00 Flow Stretching – Full Body

 

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Tuesday 

WARM-UP

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings 

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings 

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

 

STRENGTH

ON A 15:00 RUNNING CLOCK… 

Build to Heavy 3-Rep Deadlift

 

WORKOUT

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110) 

Toes to Bar

*50 Double Unders after each full set

 

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Wednesday 

WARM-UP 

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)… 

6 SA Standing DB High Pull (L) 

6 SA DB Strict Press (L) ‘

25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R) 

6 SA DB Strict Press (R) 

‘25 SA DB OH Walk 

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches 

10 Strict Presses

10 Push Presses

 

STRENGTH

5 SETS*

1 Push Press +

2 Push Jerk +

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

 

WORKOUT

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75) 

15/12 Cal Row

 

OPTIONAL COOL DOWN

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

 

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Thursday 

WARM-UP

3 Rounds of…

5/5 SA KB Sumo Deadlift 

5/5 SA RKBS

10 Plank Transitions 

10 Scap Pull Ups

 

WORKOUT

EMOM x 18 MINUTES 

MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)* 

MIN 2 — :50 Max Reps of “BW Flow”**

MIN 3 — :50 Max Reps of Rope Climb

*1 Rep of “KB Flow” is… 

1 SA Russian Swing (L) 

1 SA KB Hang Clean (L) 

1 SA Russian Swing (R) 

1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is… 

1 Air Squat

1 Step-Back to Plank

1 Sit-Thru (L)

1 Sit-Thru (R)

 

FINISHER

3 SETS

1:00 Max Cals on Bike 

1:00 KB Plank Taps 

1:00 Alt. V-Ups

-Rest 1:00 b/t Sets-

 

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Friday 

WARM-UP

2:00 on any monostructural piece (moderate!)

INTO…

2 SETS

10 PVC Passes (straight arms and controlled)

10 PVC Snatch Balance (to 1⁄2 Squat Power)

10 PVC Back Back Squats (:02 pause in the bottom)

10 PVC Behind the Neck Presses (from the bottom of the last squat!)

20 PVC Hops (jump from side to side)

 

STRENGTH

ON A 20:00 RUNNING CLOCK… 

Build to 3RM Snatch*

*Power or Full, Athlete Choice 

 

BENCHMARK WORKOUT 

“ISABEL”

FOR TIME

30 Power Snatch (135/95)|(95/65)

 

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Saturday 

WARM-UP

4 SETS x 4 STATIONS (:20 on / :10 off)

-Rotate between each movement in each set

MOVT 1- Plate G2O 

MOVT 2- Plate Strict Press 

MOVT 3- Plate Windmill* 

MOVT 4- Plate Sit-Ups (press plate to OH position at top of sit-up)

 

SKILL

ON A 8:00 RUNNING CLOCK… 

Practice HS Walking Skill*

*Different Drills Depending on Level…

Intro – Box Walk Intermediate – Spotted Walk Advanced – Hand Walking & Turn-Arounds

 

WORKOUT

5 SETS FOR MAX REPS 

1:00 Back Rack Lunges (95/65)|(65/45)

1:00 Box Jump Over (24/20) 

1:00 Hang Power Clean 

1:00 Sit-Ups

-1:00 Rest b/t Sets-

 

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Sunday 

WARM-UP

PARTNER WARM-UP…IN TEAMS OF 2:

JUNKYARD DOG WARM-UP 5X EACH PARTNER

P1: Sit with legs straight in front of the body, arms out like a T 

P2: Jump over 1 arm + legs + 1 arm x 5 reps

Then…

5X EACH PARTNER

P1 starts at the bottom of a Push-Up while P2 jumps (two-foot takeoff) over their body

P1 comes to the top of a Push-Up while P2 army crawls under their body Switch after 5 reps

 

PARTNER WORKOUT

IN TEAMS OF 2…

3 ROUNDS FOR TIME* 

1000m Row

80 Wall Balls

60 Burpees

*P1 works while P2 rests. Athletes must switch on the rower every 250m meters. Workout must be completed in order. Athletes can split the reps of the WB or Burpee any way b/t partners.

 

PARTNER FINISHER

IN TEAM OF 2…

3 SETS FOR MAX REPS* 

:45 Russian Twist 

:15 Transition / Rest 

:45 Plank Hold

:15 Transition / Rest

P1 performs Russian Twists while P2 holds Plank. Once :45 expires then transition and switch roles.