MONDAY

STRENGTH
10-10-10-10* Back Squat

*Start light build to moderate.

WORKOUT

FOR TIME:
2 ROUNDS
15/12 Cal Bike/Row
60 Double Unders

Into…

4 ROUNDS
5 Back Squats@80/55kg
10 Burpees Over Bar

Into…

2 ROUNDS
15/12 Cal Bike/Row
60 Double Unders

TUESDAY

STRENGTH
10-10-10-10* Strict Press

*Start light build to moderate.

WORKOUT
EMOM x 15 MINUTES
MIN 1 – Max KB Swings@24/16kg
MIN 2 – 5-7 Barbell Strict Press (Athlete Choice)*
MIN 3 – :45 EZ Run, Bike or Row

*Moderate-Heavy to Heavy

WEDNESDAY

STRENGTH
10-10-10-10* Deadlift

*Start light build to moderate.

WORKOUT
AMRAP x 13 MINUTES
6 Deadlifts@100/70kg*
:30 Deadlift Hold (Double Overhand Grip)
12 Wall Ball Reverse Lunge@9/6kg
12 Pull-ups

*Deadlifts must be unbroken.

THURSDAY

STRENGTH
4 SETS
7/7 SA DB Bench Press
10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

WORKOUT
10 SETS
5 Toes to Bar
7 Slam Balls @30/20lbs
9 DB Push [email protected]/15kg

-:30 Rest b/t Sets-

FRIDAY

STRENGTH
EVERY 1:30 x 6 SETS*
3 Power Cleans + 3 Front Squats

*Keep weight moderate.

WORKOUT
4 ROUNDS FOR TIME
20/15 Cal Row
12 Power Cleans@60/40kg
12 Front Squats@60/40kg

SATURDAY

STRENGTH
EMOM x 12 MINUTES
MIN 1 – :45 Barbell Bicep Curls
MIN 2 – :45 Barbell Skull Crushers
MIN 3 – :45 Barbell Hollow Body Flutter Kicks

WORKOUT
AMRAP x 8 MINUTES
16 Alt. DB [email protected]/15kg
10 Burpees Over DB

-1:00 Rest-

EMOM x 4 MINUTES
:45 Max Single DB Renegade Row*

*1-Rep = L Row + Push-Up then R-Row + Push-Up

SUNDAY

STRENGTH
2 SETS
10/10 DB Goblet Bulgarian Split Squats
15/15 Elevated Goblet Curtsey Squats*

-Rest as Needed b/t Sets-

*Stand on a single plate. 

WORKOUT
FOR TIME
50/40 Cal Bike/Row
50 Lunges
15 Strict C2B Pull-Ups
50 Knees to Elbow
25/20 Cal Bike/Row
25 Lunges
15 Strict Pull-Ups
25 Knees to Elbow

BARBELL

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

*Keep weight moderate-heavy.

For Time:
30 Hang Power Snatch

GREENWOOD PROGRAM

Monday
AMRAP 32
20 Wallballs
20 Down UPS
20 Wallball Lunges
20 Sit Ups
200m Run

Wednesday
AMRAP 12 / Reps 2,4,6,8…
DB Hang Clean & Jerk
Burpees over Dumbbell
Cal Kit or 1 min Mountain Climbers

Rest 3 minutes

AMRAP 12 / Reps 2,4,6,8…
DB Hang Snatch
DB Squats
Cal Kit or 1 min Star Jumps

Thursday
EMOM 10
1- Hang Squat Cleans
2- Cal Kit / Burpees

Rest 2 minutes

EMOM 10
1- DB Push Press
2- Cal Kit / Burpees

Rest 2 minutes

EMOM 10
1- DB Devils Press
2- Cal Kit / Burpees

Friday

🎈Hannah’s Birthday Banger 🎈