ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift
Re-Test Day!
MIN // REPS // %
0-2 // 8-10 // 40-50 2-4 // 6-8 // 50-60
4-6 // 4-6 // 60-70
6-8 // 2-4 // 70-80
8-10 // 2-4 // 80-90
10-13 // 2 // 90+
13-20 // 2-3 Heavy Attempts // 95-100+
AMRAP x 12 MINUTES
8 Deadlift
12 Burpees
200m Run
Wednesday Group Strength and Conditioning
5-5-5-5* Bench Press
Start light and build to something moderate.
4 SETS*
ON A 4:00 RUNNING CLOCK…
8 Cal Bike
10 Ring Rows
20 Alt. DB Hang Snatch
60 Jump Ropes
*Aim to finish before 3:30 mark each set.
-Rest w/ Time Remaining-
Tuesday Group Strength and Conditioning
AMRAP x 3 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
20 Air Squats
12 Cal Row
-Rest 1:00-
AMRAP x 7 MINUTES
20 Air Squats
12 Cal Row
10 Burpees
PARTNER FINISHER IN TEAMS OF 2… FOR TIME*
2,000m Row
*Switch every 250m. While P1 is Rowing, P2 is in Plank
Monday Group Strength and Conditioning
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Push Press
Re-Test Day!
Coaching Note:
MIN // REPS // %s
0-3 // 2×3 // 50-60%
3-6 // 2×3 // 60-75%
6-9 // 1×2 // 75-90% 9-15 // 1×2 // 90-100%+
***Smaller jumps go a long way w/the Push Press. We recommend having those smaller 2.5/5 pound plates. Heck, even the 1 pound plates!
“PROTOTYPE”
FOR TIME
800m Run
Into…
3 ROUNDS
15 Push-Ups
10 Front Rack Lunges
5 Hang Power Cleans
Into…
800m Run
Saturday
EMOM x 7 MINUTES 3 Power Cleans*
*Start light-moderate and build beyond workout weight. Reps do not need to be touch and go.
FOR TIME
35-30-25-20-15
Cal Bike
5-4-3-2-1
Power Clean
10-10-10-10-10
Burpee Over the Bar