MONDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… Build to a 2RM Power Clean

WORKOUT
3 ROUNDS FOR TIME
30/25 Cal Row/Ski
20 Wall Balls@9/6kg
10 Power Cleans@60/40kg

TUESDAY

STRENGTH
E2MOM 5×5* Deadlift
*Keep weight moderate.

WORKOUT
3 SETS
12-10-8
Deadlifts@100/70kg
Toes to Bar

-Rest 1:30 b/t Sets-

WEDNESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… Build to 2RM Push Jerk

WORKOUT
AMRAP x 12 MINUTES
3,6,9,and so on…
Push Jerks@60/40kg
Slam Balls@20/10lbs
Down Up

THURSDAY

STRENGTH
E2MOM 5×5* Back Squat
*Keep weight moderate.

WORKOUT
FOR TIME
10-9-8-7-6-5-4-3-2-1
KB Goblet Squat@32/24kg
Russian KB Swings@32/24kg
Pull-Ups

-Hard Cap 12:00- 

FRIDAY

STRENGTH
E2MOM 6 SETS*
1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power Clean + 1 Front Squat
*Keep weight moderate-heavy.

-Rest as Needed b/t Sets- 

BENCHMARK WORKOUT “LITTLE BEAR”
EVERY :30 x 15 MINUTES
2 Power Clean@85/62.5kg

SATURDAY

STRENGTH
3 SETS FOR QUALITY
20 Hanging Flutter Kicks
16 Alt. DBL KB Push Press
7/7 SA KB Floor Press w/ Leg Extension*

-Rest As Needed b/t Sets-

*Athlete starts in the Deadbug position. As they press KB overhead, they extend both legs. As the KB lowers the legs return to start position.

WORKOUT
AMRAP x 14 MINUTES
20/15 Cal Bike/Ski/Row
30 Goblet Lunge@32/24kg
40 Sit-ups
50 Double Unders

SUNDAY

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 10-15 Supinated Bent Over Row
MIN 2 – 6/6 Half Kneeling Landmine Press

WORKOUT
4 SETS
12 Over Box Jumps@24/20″
10 DB Devils [email protected]/15kg
200m Run

-Rest 1:00 b/t Sets-

BARBELL

20 Minutes to complete:
8×1 Clean + 1 Hang Clean*

*Keep weight moderate-heavy.

For Time:
30 Hang Clusters 

GREENWOOD FITNESS

MONDAY

EMOM 32

1 – 200m Run/40 seconds high knees

2 – 8 DB Snatch 8 over db burpees

3 – 8 DB Thrusters 8 over db burpees

4 – 20 Sit Ups

WEDNESDAY

AMRAP 10
10 Wall Balls/Thrusters
10 Down ups
10 Sit Ups

Rest 2 minutes

AMRAP 8
8 DB Hang Snatch
8 DB Squats
8 Sit Ups

Rest 2 minutes

AMRAP 6
6 Devils Press
6 Burpees
6 Sit Ups

THURSDAY

AMRAP 30
50 DU/100 Singles/50 Star jumps
40 Air Squats
30 Reverse Lunges
20 Down Ups
10 Hspu/Press Ups

FRIDAY

5 Rounds
4minute window
15/12 Calorie Kit – /1 minute Mountain Climbers
12 Goblet Lunge Front
12 Goblet Lunge Reverse
12 Down Ups