Workout
FOR TIME
800m Run
40 Pull-ups
40 Walking Lunges
800m Run
40 Toes 2 Bar
40 Walking Lunges
400m Run
20 Pull-ups
20 Walking Lunges
400m Run
20 Toes 2 Bar
20 Walking Lunges
-30:00 Time Cap-
COOL DOWN
FOR RECOVERY
5:00 Stretching*
*Focus on calm nasal breathing.
Strength
FOR TIME:
30 Squat Clean & Jerk* 115/75
*Athletes must perform 5
burpees after every 5 reps of
C&J. Workout ends with 5
burpees after the 30th rep.
Rx+ 155/105
WORKOUT
3 SETS
AMRAP x 3 MINUTES
10 Cal Bike
10 Slam Ball 20/15
-Rest 3:00 b/t Sets-
EXTENDED WARM-UP
EMOM x 6 MINUTES
MIN 1 – 5-7 Seated DB Strict
Press (Moderate-Light)
MIN 2 – 100m Jog
SKILL
ON A 6:00 RUNNING
CLOCK…
Kipping HSPU Breakdown
WORKOUT
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over 35/25
Box-24/20
*Run 200m After Each Set
RX+ 50/35
STRENGTH
5×1
Back Squat @80-90% of
1RM
-Rest at Least 2:00 b/t Sets-
Very heavy but doable for
this week’s effort. Next
week will be our test week
of single reps building to
new 1RM.
WORKOUT
AMRAP x 9 MINUTES
9 Back Squat 135/95
21 Unbroken Double-Unders*
Rx+ 155/105
*:30 of attempts or 1:00
Max on each DU station
through the workout.
COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike
Workout
PARTNER WORKOUT
FOR TIME
2000m Row
120 Burpees
1000m Row
100 Toes to Bar
500m Row
80 DBL DB Ground to Overhead 25/15
-33:00 Hard Cap-
Rx+ 35/25
*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!
Strength
EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*
*Final set of 3 should be heavier than the weight you will use for the workout.
Workout
FOR TIME
400m Run
into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster 75/55
4-8-16-24-16-8-4
Pull-up
Rx+ 115/75
WORKOUT
EVERY 9:00 FOR 27:00 MINUTES
1500m Row
25 Plate Ground to Overhead (45/35)
Max Double Unders in Remaining Time
*score total Double Unders performed
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to bod
Strength
5-5-3-3-1-1
Back Squat
-Rest at Least 2:00 b/t Sets-
*Goal is intentional building toward Moderate-Heavy single…no missed reps.
Workout
“SPEED DEMON”
3 ROUNDS FOR TIME
30 Single DB Front Squat 35/25
30 Up-Downs
-Time Cap 10:00-
Skill
ON A 10:00 RUNNING CLOCK…
HS Walk Play*
*Suggested Drills…
Beginners – Pike Walk or HS Hold
Intermediates – Box Rotation or Wall Walk
Advanced – Max Distance Walk
Workout
AMRAP x 15 MINUTES
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Finisher
2 rounds
30 Russian twists w/Med ball
30 Heel Taps over Med ball
