Monday
Deadlift
5-5-3-3-1
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21-15-9-9-15-21:
Deadlifts (225/155)
Burpees
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STRENGTH: Today you will have the opportunity to build to a heavy single on the deadlift. Do keep in mind that we also have deadlifts in the workout today so pay close attention to your total volume. Today is not probably a PR day.
WORKOUT: Athletes should be able to complete Deadlifts in 2-3 sets maximum. Athletes should move at a controlled pace on the first 21-15-9 with the intention of accelerating on the back half of this workout.
SCALING: Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh. Athletes should aim to finish in 15-20 Minutes.
Tuesday
Push Press
Build to Heavy 3 Rep
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AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
4 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
6 Push Press (75/55)
8 Front Rack Box Step-ups (20″)
…
Add 2 Push Press Each Round
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STRENGTH: Keep in mind with the push press there is no re-dip under the barbell. Legs should be finished straight. When you get heavy on the push press we often see athletes re-bend the knees after the dip and drive, this is not a push press. The goal here is to build to a heavy set of 3 for the day.
WORKOUT STRATEGY: This is going to be a shoulder BURN. Let’s see if we can get athletes to hold onto unbroken Push Press directly into 8 Front Rack Box Step Ups/Step Back Lunges THEN break.
SCALING: Athletes should be choosing a light barbell load- something they could Push Press for 20 unbroken.”
Wednesday
“Barbara”
5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds
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WORKOUT STRATEGY: Athletes must be able to complete 1 Round in under 4:00. Athletes should be able to complete Pull-ups in under 0:45, Push-ups in under 1:00, AbMat Sit-ups in under 1:00, and Air Squats in under 1:00.
SCALING: Athletes should be able to complete Pull-ups in a maximum of 3 sets and Push-ups in a maximum of 6 sets. Athletes should aim to finish in 25-35 Minutes.”
Thursday
4 Rounds:
12 Single DB Bench Press (each side)
15 Banded Face Pulls
10 Tempo Empty Barbell Skull Crushers
(0:05 seconds on way down)
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On the 3:00 x 5 Rounds:
100 Meter Farmer’s Carry (50’s/35’s)
Max Bike Calories
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STRENGTH: We are starting off our day with some fun upper body accessories. Today upper body accessories should be focused on quality. Pay close attention to the tempo of the skull crushers.
WORKOUT STRATEGY: Athletes should move fast on the Farmer’s Carry taking as few breaks as possible.
SCALING: Athletes should choose Dumbbells they can complete a 100 Meter Farmer’s Carry in two sets.
Friday
On the Minute x 6 Sets:
1 Snatch + 1 Overhead Squat
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“Jerry”
For Time [30 Minute Time Cap]:
1 Mile Run
2,000 Meter Row
1 Mile Run
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STRENGTH: Today is a very well-balanced session with a very technical strength piece paired with some classic cardio. You can build in the weight of each set with this 6-minute EMOM. Make sure not to rush the overhead squat.
WORKOUT STRATEGY: This workout should feel like a 5k Run. Athletes should be able to complete a 1 Mile Run in under 10:00 and a 2k Row in under 10:00.
SCALING: If needed, athletes should reduce distances to 1,200 Meter Run 1,200 Meter Row, and 1,200 Meter Run. Athletes have to be able to maintain a 2:00/500m to do the prescribed distance.”
Saturday
6-8 Sets:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
Performed @ 75-90% 1RM Clean & Jerk
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“The Chief”
5 x AMRAP 3mins
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
*Rest 1min between AMRAPS
*Athlete picks up where they left off
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STRENGTH: Today we have a fun little complex for our clean and Jerk. The goal is to keep all 6 to 8 sets close in weight.
WORKOUT: Today we have a fun hero/benchmark workout. This is a work rest style, so that means the intensity needs to be high. You should pick a weight on the barbell that will allow for quick singles or touch and go sets. Goal for reach 3 Minute AMRAP is 3 to 5 rounds.
Sunday
15-12-9-6-3: (Not For Time)
Strict Ring Dips
V Ups/Tuck Ups
Wall Walks (1/3 Reps)
*Wall Walks Go: 5-4-3-2-1
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4 Rounds For Time:
50 Double Unders
10 Stationary Overhead Lunges (115/85)
10 Calorie Echo Bike
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STRENGTH: This is a big strength session with a focus on quality. Scale movements as needed to keep quality high.
WORKOUT: This is a quick workout so the pace should be high. Pick a weight on the lunges that will allow for an unbroken set. Bike pace should be fast. DU should be :45 or under.