MONDAY

STRENGTH
EMOM x 4 MINUTES 6 Deadlifts

Into…

EMOM x 3 MINUTES 4 Deadlifts

Into…

EMOM x 2 MINUTES 2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy.

WORKOUT
5 ROUNDS FOR TIME
12 Deadlifts@100/70kg
16 Wall Balls@9/6kg
200m Run

-Hard Cap 16:00- 

TUESDAY

STRENGTH
8 SETS*
2 Pausing Power Cleans**

*Start light and end moderate-heavy.
**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*
MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

WEDNESDAY

STRENGTH
EMOM x 8 MINUTES* 3 Push Jerks

*Start moderate and build to heavy.

WORKOUT
FOR TIME
21-15-9
Push Jerk@60/40kg
Pull-Ups

-Rest 2:00-

12-9-6
Push Jerk@70/50kg
Strict Pull-Ups

THURSDAY

STRENGTH
EMOM x 4 MINUTES 6 Front Squat

Into…

EMOM x 3 MINUTES 4 Front Squat

Into…

EMOM x 2 MINUTES 2 Front Squat

*Goal is to increase every minute. Start moderate and end heavy.

WORKOUT
3 SETS
10 Back Squats@60/40kg
15 KB Swings@32/24kg
20/15 Cal Row

-Rest 1:00 b/t Sets-

FRIDAY

STRENGTH
3-3-3-3-3* Power Clean**

*Keep weight moderate-heavy. **Must fully reset between reps.

WORKOUT
AMRAP x 12 MINUTES
1 Power Clean@70/50kg
3 Bar Facing Burpees
5 Over Box Jumps@24/20″

SATURDAY

BENCHMARK WORKOUT “DOUBLE DARE”
4 SETS*
60 Double Unders
20 Alt. DB [email protected]/15kg
15 Toes to Bar
10 Deficit Push-ups

-Rest 1:00 b/t Sets-
*Start at a different movement each Set and work through movements in any order. 1:00 Max Time on the Doubles Unders every Set.

SUNDAY

STRENGTH
3 SETS FOR QUALITY*
20 Alt. KB Top Down Curls
15 DBL KB Bent Over Row Reverse Fly
10 Dual KB Turkish Sit-Up

-Rest As Needed b/t Sets-
*Athlete choice on weight. Light weight throughout.

WORKOUT
EVERY 1:30 x 8 SETS
12/10 Cal Bike + Max Burpee Box Jump Overs@24/20″

BARBELL

20 Minutes to complete:
8×2 Snatch*

*Drop and Go.

For Time:
30 Power Snatch

GREENWOOD FITNESS

MONDAY

AMRAP 30
In Pairs (YGIG)
20 Calorie Kit
20 Wallballs
20 Burpees
20 DB Hang Snatch

Home Version
AMRAP 30
10 Star Jumps
10 Thrusters
10 Burpees
10 DB Hang Snatch
1 Minute Rest

WEDNESDAY

For Time:
5 Rounds
400m Row/Ski
20 Plate GTOH
15 Slam Balls
10 Burpee Box Jumps

THURSDAY

EMOM 40
1 – Calorie Kit
2 – KB Swings
3 – KB Goblet Lunges
4 – Burpees

FRIDAY

EMOM 8
– 12 Air Squats & 8 Down Ups
*Rest 2 minutes
EMOM 8
– 10 Goblet Squats & 6 Burpees
*Rest 2 minutes
EMOM 8
– 8 Jump Squats & 4 Devils Press (2es)