Friday
3×2 @ 85-90% Front Squat*
*Base percentages off 2-Rep Heavy.
MIN // REPS // %s
0-2 // 1×6 // 60-70%
2-4 // 1×4 // 70-80%
4-6 // 1×2 // 80-85%
6-16 // 3×2 // 85-90%
5 SETS
AMRAP x 3 MINUTES*
13 Russian KB Swings
26 Air Squats
-Rest 1:00 b/t Sets-
*Pick up where you left off.
Wednesday
3×2 @ 85-90% Deadlift*
*Base percentages off 2-Rep Heavy.
MIN // REPS // %s
0-2 // 1×6 // 60-70%
2-4 // 1×4 // 70-80%
4-6 // 1×2 // 80-85%
6-16 // 3×2 // 85-90%
5 ROUNDS FOR TIME
200m Run
7 Burpee Box Jump Overs
5 Deadlifts
Monday
3×2 @ 85-90% Push Press*
*Base percentages off 2-Rep Heavy.
STRENGTH TIMELINE…
MIN // REPS // %s
0-2 // 1×6 // 60-70%
2-4 // 1×4 // 70-80%
4-6 // 1×2 // 80-85%
6-16 // 3×2 // 85-90%
BENCHMARK WORKOUT: “BOSS WITCH”
AMRAP x 13 MINUTES
9 Thrusters
13 Cal Bike
17 Double Unders or 34 Single Unders
Saturday
3 SETS
5-8 Strict Pull Up
10 DB Bent Over Reverse Flyes
15 DBL DB Hammer Curls
*Use a light or light-moderate weight
-Rest as Needed b/t Sets-
PARTNER WORKOUT IN TEAMS OF 2
AMRAP x 6 MINUTES*
50m Row
20 Slam Balls
10 Synchro Sit-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
100m Row
20 Pull-Ups
10 Synchro Sit-Ups
-Rest 1:00-
AMRAP x 10 MINUTES
200m Row
20 Hand Release Push-Ups
10 Synchro Sit-Ups
*P1 Works while P2 Rests. Split Work as Needed. The Sit-Ups & Run will be done together. (Score is Total Rounds + Reps)
Friday
4×3 @ 80-85% Front Squat*
*Base percentages off 2-Rep Heavy.
Optional Superset: :30 Handstand Hold btw Front Squat Sets
FOR TIME
10 Alt. Back Rack Lunges
20 Wall Balls
25m DBL KB Farmer Carry
16 Alt. Back Rack Lunges
30 Wall Balls
50m DBL KB Farmery Carry
20 Alt. Back Rack Lunges
40 Wall Balls
100m DBL KB Farmer Carry