
Work Out Of Day
M
Monday
Strength/Weightlifting
1 Power Clean + 1 Squat Clean
Every 2:00 for 10 mins
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Comp Track
5 rounds for time:
5 L Single Arm Kettlebell Hang Clean & Jerks, 24/36
5 Wall Facing Strict Handstand Push-ups
5 R Single Arm Kettlebell Hang Clean & Jerks
5 Wall Facing Strict Handstand Push-ups
20 GHD Sit-ups
Rest 1 min between each round
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Progress Track
5 rounds for time:
5 L Single Arm Kettlebell Hang Clean & Jerks, Moderate
5 Wall Kick Ups --OR-- Holds
5 R Single Arm Kettlebell Hang Clean & Jerks
5 Wall Kick Ups --OR-- Holds
20 Ab Mat Sit-ups
Rest 1 min between each round
T
Tuesday
Strength/Weightlifting
16 Mins
1 RM - Back Squat
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Comp Track
13 Min AMRAP
10 Dumbbell Thrusters, 35/50
10 Toes-to-bars
30 Double Unders
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Progress Track
13 Min AMRAP
10 Dumbbell Thrusters, 20/35
10 Leg Raises
50 Single Unders
W
Wednesday
Strength/Weightlifting
16 Min
1 RM - Deadlifts
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Comp Track
3 rounds for time:
12 Sandbag Cleans, 70/100
4 Rope Climbs
8 Sandbag Cleans
2 Rope Climbs
Sandbag Bear Hug Carry, 70/100, 100 ft
Rest 2 mins between each round
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Progress Track
3 rounds for time:
12 Sandbag Cleans, *See notes
6 Rope raise & lowers
8 Sandbag Cleans
4 Rope raise & lowers
Sandbag Bear Hug Carry, *See notes, 100 ft
Rest 2 mins between each round
T
Thursday
Cardio Blast
2 rounds for time:
25 Devil Press, 25/35
25 Box Jump Overs, 24/30
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Comp Track/Progress Track
2 rounds, 2:30 each, for max reps of:
16/20 Echo Bike Calories
max reps in remaining time Squat Snatches, 50% 1RM
Rest 1:30
-- then --
2 rounds, 2:30 each, for max reps of:
16/20 Echo Bike Calories
max reps in remaining time Squat Snatches, 60% 1RM
Rest 1:30
-- then --
In 2:30, for max reps of:
16/20 Echo Bike Calories
max reps in remaining time Squat Snatches, 70% 1RM
F
Friday
Strength/Weightlifting
Barbell Complex
10 E2MOM
1 Deadlift + 1 Hang Power Clean + 1 Squat Clean + 1 Front Squat
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Comp Track
For time:
21/25 Row Cals
25 Back Squats, 95/135
21/25 Row Cals
25 Front Squats
21/25 Row Cals
25 Overhead Squats
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Progress Track
For time:
18/21 Row Cals
25 Back Squats, 65/95
18/21 Row Cals
25 Front Squats
18/21 Row Cals
25 Overhead Squats
S
Saturday
'Partner Day'
28 Min AMRAP (Split as you want)
100 Wallballs
90 KB Swings
80 DB Hang Power Snatch
70 DB Box Step Overs
*Resting partner holds 2 DBs
S
Sunday
'Open Gym Day'