Friday
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 18 MINUTES
20 Power Cleans
20 Push-Ups
20 Burpees
400m Run (both partners run)
*P1 works while P2 rests. Split work as needed.
POST-WORKOUT STRENGTH
3-4 ROUNDS
5/5 Single Leg KB RDL
8/8 Single Arm Prone DB Row
Wednesday
4×3 @ 85-90% Push Press*
*Base percentages off 2-Rep Heavy.
STRENGTH LOADING PLAN MIN // REPS // %s
0-2 // 1×6 // 60-70%
2-4 // 1×3 // 70-80%
4-6 // 1×3 // 80-85%
6-16 // 4×3 // 85-90% (OFFICIAL SETS)
EMOM x 15 MINUTES
MIN 1&2 – Max Distance Row
MIN 3 – 12 Push Press
MIN 4 – 1:00 Front Rack Hold
MIN 5 – 1:00 Rest
Tuesday
3 SETS
10/10 Single Arm Banded Lat Pushdowns
:30 Ring FLR (https://www.youtube.com/watch?v=V_obD4GBJj4)
10 Kipping Knee Raises
-Rest 1:00 b/t Sets-
AMRAP x 6 MINUTES
2-4-6-8-and so on…
Wall Balls
Toes to Bar
-Rest 3:00-
AMRAP x 6 MINUTES
2-4-6-8-and so on…
Wall Balls
Sit Ups
*TTB Options: Toes to rings, Knees to chest, Toes to post, Tuck Up, Sit up
Monday
4×3 @ 85-90% Deadlift*
*Base percentages off 2-Rep Heavy.
Optional Superset: 4x :10 – :30 Handstand Hold Practice
STRENGTH TIMELINE… MIN // REPS // %
0-2 // 7 // 50-60
2-4 // 5 // 60-70
4-6 // 3 // 70-80
6-8 // 3 // 80-85
8-16 // 4×3 // 85-90 (1 set every /2:00)
FOR TIME
3 Rounds
40 Jump Ropes
20 Deadlifts
15 Cal Bike
10 Ring Rows
*B/t each full set, perform 40 Jump Ropes (Single or Double Unders).
2 SETS*
AMRAP x 7 MINUTES
5 DB Devils Press
10 Push Ups
15 Feet Anchored Sit-Ups
20 Slamballs
-Rest 2:00 b/t Sets-
*Start the AMRAP from the beginning in each new set.
Scale Up option: Push up to DB Def push up or HSPU
POST-WORKOUT STRENGTH
3 SETS
8/8 Single Arm DB Supported Bent Over Row*
:30 DBL DB Overhead Hold
-Rest as Needed b/t Sets-
*Pause for :02 at top of each rep.