MONDAY

STRENGTH
E3MOM 3×5 Tempo Strict Press (2121)*
*Keep loading moderate to moderate. Slight increase from last week.

WORKOUT
5 ROUNDS FOR TIME
15/12 Cal Bike/Row
15 Box Jump w/ Step Down @24/20″
15 Push Press@50/35kg

TUESDAY

STRENGTH
E3MOM 3×5 Tempo Deadlift (2121)*
*Keep loading moderate to moderate. Slight increase from last week.

WORKOUT
3 ROUNDS
500m Row
24 Sit-ups
15 Deadlifts (Athlete Choice)*

-Rest 1:00 b/t Sets-
*Increase weight each set & heavier than last week

WEDNESDAY

WORKOUT
AMRAP 6
21 Front [email protected]/30kg
30 Double Unders
15 Down Ups

-Rest 2:00-

AMRAP 6
15 Front Squats@50/35kg
30 Double Unders
15 Down Ups

-Rest 2:00-

AMRAP 6
9 Front Squats@60/40kg
30 Double Unders
15 Down Ups

THURSDAY

SKILL
EVERY 1:00 x 5 SETS
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

*Increase load every other set. Keep light to moderate.

WORKOUT – GO HARD!
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans@50/35kg
Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans@50/35kg
Toes to Bar

FRIDAY

STRENGTH
E3MOM 3×5 Tempo Front Squat (2121)*
*Keep loading moderate. Slight increase from last week.

WORKOUT
FOR TIME
800m Run
40 Wall Balls@9/6kg
40 Slam Balls@20/10lbs
40 Goblet Lunge@24/16kg
400m Run
20 Wall Balls@9/6kg
20 Slam Balls@20/10lbs
20 Goblet Lunge@24/16kg

SATURDAY

STRENGTH
GYMNASTICS
EMOM x 10 MINUTES
MIN 1 – 5-7 Strict Wide Grip Pull-ups
MIN 2 – 2-3 Slow Wall Walks

WORKOUT
AMRAP x 16 MINUTES
6 Strict [email protected]/30kg
9 Pull-ups
12 HR Push-Ups
15 Push [email protected]/30kg
15/12 Cal Row

SUNDAY

STRENGTH
3 SETS FOR QUALITY
:45 DB Suitcase Step-Up
:45 DB Front Rack Hold

– Rest as Needed b/t Sets-

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 5-7 Reps of Hang Power Snatch*
MIN 2 – :45 Box Jump + Step Down (24/20)
MIN 3 – :45 Hollow or Tuck Hold

*Build each round. Keep weight light-moderate.

GREENWOOD FITNESS

Monday

AMRAP 20 
2 DB Snatch*
10 Box Step Ups
2 Burpees*
*Snatches & Burpees increase by 2 reps each round

Wednesday

EMOM 32
40 seconds on/ 20 seconds off
1 – DB Hang Clean & Jerk
2 – DB Lunges
3 – Burpees to Plate
4 – Sit Ups

Friday

AMRAP 12
20 KB Swings
15 Sit Ups
10 Press Ups
200m Run (Home 20 Star Jumps)

Rest 2 minutes

AMRAP 12
20 KB Squats
15 Slamballs
10 Down Ups
200m Run (Home 20 Star Jumps)