Wednesday
4×3 @ 80-85% Deadlift*
*Base percentages off 2-Rep Heavy.
0-4 Warm-Up with Sub-Max
4-16 Every 3:00 after…hit one set of the DL (4 sets = 12min)
16-18 Clean-up and get weight on bar for workout
AMRAP x 14 MINUTES*
20-15-10
Burpees
Deadlift
*After Each Full Set, Complete a 200m Run. Ex: 20 Burpees + 20 Deadlifts + 200m Run. Once you complete the round of 10, start back at 20.
Tuesday
4 SETS
8-12 Banded Wide Grip Pull-Ups
15-20 Banded Dante Rows (https://www.youtube.com/watch?v=uWUDxHysb9o)
-Rest As Needed b/t Sets-
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – AMRAP of 6 Air Squats + 3 Pull-Ups*
MIN 3 – Rest
*Pick up where you left off.
Monday
4×3 @ 80-85% Push Press
MIN // REPS // %
0-2 // 3 // 60-70%
2-4 // 3 // 70-80%
4-15 // 4×3 // 80-85%
BENCHMARK WORKOUT “LIGHT IT UP”
FOR TIME
40 – 50 Cal Row
50 Up-Downs
40 – 50 Alt. DB Hang Snatch + Push Press*
50 Up-Downs
100 Double Unders
*1 REP = 1 Hang Snatch + 1 Push Press
Saturday
EMOM x 9 MINUTES
MIN 1 – 3 Power Cleans + 3 Hang Power Cleans*
MIN 2 – :45 Plank Hold
MIN 3 – 4/4 Slow Single Leg Box Step Downs
*Start Light and Build to above Workout Weight.
EMOM x 20 MINUTES
MIN 1 – 15 – 20 KB Swings
MIN 2 – :45 Burpees
MIN 3 – 3 Power Clean + 3 Hang Power Clean
MIN 4 – :45 Max Box Step-Ups (24/20)
Friday
5×4 @ 75-80% Front Squat*
*Base percentages off 2-Rep Heavy.
*Lift every 2:30
BENCHMARK WORKOUT “TENET”
FOR TIME
9-12-15
Pull-Ups
Thrusters
-Rest 3:00-
FOR TIME
15-12-9
Chest to Bar Pull-Ups
Thrusters
Pull Up Options: Pick 2 options (1 easier/ 1 harder): Jumping Pull Ups for the 9-15-12 is a great option for today
– Jumping Pull Ups
– Ring rows
– Banded