Monday
Build to a heavy set of 3 Power Cleans
…then
1 x 3 @90%
1 x 3 @80%
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For Time:
15 Hang Power Cleans (185/135)
1,500/1,200 Meter Bike
12 Hang Power Cleans (185/135)
1,200/900 Meter Bike
9 Hang Power Cleans (185/135)
900/600 Meter Bike
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STRENGTH: You should notice that this format looks similar to what we have seen over the last few weeks. This week we are droping the reps to 3 so the weight should be increasing from previous weeks. These power cleans do not need to be touch and go.
WORKOUT STRATEGY: Athletes should aim to complete the sets of Hang Power Cleans in 4 sets max. Guys should aim to hold a 2:00/1,000m pace or faster on the Bike.
. . . Ladies 2:15/1,000m pace or faster on the Bike.
SCALING: Athletes should choose a barbell weight they could Hang Power Clean for 5 unbroken when fresh. Athletes should aim to finish in 6-10 Minutes.
Tuesday
3 Sets
20 Alternating Hammer Curls
10/10 DB Tricep Kickbacks
15 Reverse Flys
*Rest 1:00 between Sets
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AMRAP 20:
30 Double Unders
100m Dumbbell Farmers Carry
30 Double Unders
20 Handstand Push-ups
30 Double Unders
100-ft. Dumbbell Front Rack Lunge
Dumbbells = 50s/35s
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STRENGTH: Today’s session starts off with some body building accessory. Focus on controlled quality reps.
WORKOUT STRATEGY: Athletes should be able to complete 30 Double Unders in under 0:45, 300-ft. Farmer’s Carry in under 2:00, and 100-ft. Double Dumbbell Front Rack Lunges in under 2:00.
SCALING: Athletes should cap Double Unders at 0:45. Athletes should choose Dumbbells they could complete 300-ft. Farmers Carry and 100-ft. Walking Lunges with 1 break max when fresh. Athletes should be able to complete HSPUs and Dumbbell Shoulder to Overhead in 4 sets max. Athletes should aim to complete 2-3 Rounds.
Wednesday
Front Squats
3-3-3-3-3
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5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wall Balls (20/14)
*Rest 1 Minute Between Rounds
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STRENGTH: For the front squat today, we are build to a heavy set of 3 reps. You can increase weight between each set but try and keep a 5 sets working sets.
WORKOUT STRATEGY: Athletes should aim to complete 1 Round of 3 Burpee Pull-ups, 6 Box Jump Overs and 9 Wall Balls in 1:00.
SCALING: Athletes should choose reps they can complete consistently unbroken. Athletes should aim to complete 12-16 Rounds.
Thursday
10-8-6-4-2
Strict T2B
Renegade Row
—
Every 2:00 until athlete hits 60 Bench Reps:
18/14 Cal. Row
Max Bench Press (135/95)
Time Cap 20 Min
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STRENGTH: This strength portion is not for time but rather for quality. Strict toes to bar are quite difficult so scale the leg height as need. Renegade row is R arm Row, Left Arm row, Push Up.
WORKOUT: Today we are benching in high volume, so choose your weight carefully. Pick a weight on the bench press that will allow for sets of 5 to 10 reps. Goal on the row should be about 1 Min. Time Cap 20 Min
Friday
Position Power Snatch (high hang, hang, floor)
1-1-1-1-1
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5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs
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STRENGTH: We have a 3-position power snatch today. This is a great way to build snatch tech under load. Focus on a quality starting point in each of our 3 positions. You can increase weight each set.
WORKOUT STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:00, 15 Overhead Squats in under 1:00, and 1 Rope Climb in under 0:30.
SCALING: Athletes should choose a barbell weight they can confidently Overhead Squat for 15 reps unbroken during the workout. Athletes should aim to finish in 20 – 30 Minutes.
Saturday
Squat Clean
Build to Heavy 3 Reps
—
For Time:
500/400 Meter Row
30 Toes to Bar
15 Clean & Jerks (135/95)
500/400 Meter Row
20 Toes to Bar
10 Clean & Jerks (135/95)
500/400 Meter Row
10 Toes to Bar
5 Clean & Jerks (135/95)
500/400 Meter Row
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STRENGTH: The goal is to build to a heavy set of three cleans. These do not need to be touch and go. Take one breath between each set and focus on a good starting position.
WORKOUT STRATEGY: Athletes should aim to complete 500/400 Meter Row in under 2:00, athletes should aim to complete 10 Toes to Bar in under 0:30, and athletes should aim to complete 5 Clean & Jerks in under 0:30.
SCALING: Athletes should cap the Row at 2:00, athletes should choose a number of Toes to Bar they can complete in (30) 5 sets max, (20) 4 sets max, and (10) 2 sets max, and athletes should choose a barbell load they can Clean & Jerk for 10 unbroken when fresh. Athletes should aim to finish in 16-22 Minutes.
Sunday
MOBILITY!
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4 x AMRAP 3:
20/15 Calorie Echo Bike
15 Kettlebell Swings (50/35)
Max Double Unders
Rest 2 Minutes Between Sets
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WORKOUT: In today’s workout we are looking for a high intensity effort being that there is built in rest. Goal for the bike is 90 seconds or under. Pick a weight on the KB swing that will be unbroken for all 15 reps. That should leave you with about 1 Min to accumulate DU.