MONDAY

STRENGTH
Every 2 Minutes x 6:
1 Snatch Grip Deadlift
+
1 High Hang Power Snatch
+
1 Hang Power Snatch

WORKOUT
4 SETS
50 Double Unders
10 Hang Power Snatch@50/35kg
200m Run

-Rest 1:00 b/t Sets-

TUESDAY

STRENGTH
8-8-8-8* Back Squat

*Start moderate build to moderate-heavy.

BENCHMARK WORKOUT
“VIBRANIUM”
2 ROUNDS FOR TIME
16 Over Box Jumps@24/20″
18 Toes to Bar
20 Front Squats@70/50kg

-Hard Cap 10:00-

WEDNESDAY

STRENGTH
8-8-8-8* Strict Press

*Start moderate build to moderate-heavy.

WORKOUT
5 SETS*
AMRAP x 2 MINUTES
5 Push Press@50/35kg
10 Burpees Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

THURSDAY

STRENGTH
8-8-8-8* Deadlift

*Start moderate build to moderate-heavy.

WORKOUT

EMOM 20
MIN 1 – 8 Deadlift + Max Strict HSPU
MIN 2 – Max Double Unders
MIN 3 – Max Plank Hold
MIN 4 – Rest

FRIDAY

STRENGTH
EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges
(Score is Weight)

BENCHMARK WORKOUT
“TRIDENT”
AMRAP x 4 MINUTES
Max Wall Balls@9/6kg
-Rest 1:00-
AMRAP x 4 MINUTES
Max Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
Max Wall Balls@9/6kg

SATURDAY

WORKOUT
AMRAP x 16 MINUTES
400m Run
10/10 KB Hang Clean (Athlete Choice)
20 Slam Balls@35/20lbs

POST WORKOUT STRENGTH
4 SETS*
10/10 DBL KB Strict Press*
100′ KB OH Walk**

-Rest :30 b/t Sets-

*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.
**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

SUNDAY

STRENGTH
3 SETS FOR QUALITY
10/10 Supported Banded KB Bent Over Row
20 Straight Arm KB Russian Twists

-Rest as Needed b/t Sets-

BENCHMARK WORKOUT
“ICARUS”
FOR TIME
100 Double Unders
30 Toes 2 Bar
100 Double Unders
40 Pull-ups
100 Double Unders
50 Burpees

BARBELL

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

*Keep weight moderate-heavy.

For Time:
30 Squat Clean
20 Push Jerk
10 Thrusters

GREENWOOD FITNESS PROGRAM

MONDAY 
Pairs
5 minute window
p1 max meters on kit in 4mins rest 1min
p2 AMRAP 4
4 devils press
4 goblet squats
4 stoh each side
4 odb burpees
rest 1
x 3 rounds of each,each