MONDAY

WEIGHTLIFTING
ON A 15:00 RUNNING CLOCK… 5×3
Hang Power Snatch

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Deadlift

WORKOUT
AMRAP x 12 MINUTES
5 Bar Facing Burpees
6 Deadlifts@100/70kg
7 Toes to Bar

TUESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 5×5
Front Squat

WEIGHTLIFTING
ON A 15:00 RUNNING CLOCK… 3-2-1-3-2-1
Hang Squat Clean

WORKOUT
FOR TIME
100 Double Unders
30 Front Squats@50/35kg
15/12 Cal Row
75 Double Unders
20 Front Squats@60/40kg
15/12 Cal Row
50 Double Unders
10 Front Squats@70/50kg
15/12 Cal Row

WEDNESDAY

STRENGTH
EMOM x 16 MINUTES
MIN 1 – Bench Press
MIN 2 – Push-Ups
MIN 3 – Strict Pull-Ups
MIN 4 – DB Row

WORKOUT
AMRAP x 5 MINUTES
400m Bike
8 Pull-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
400m Bike
6 C2B Pull-Ups
-Rest 1:00-
AMRAP x 5 MINUTES
400m Bike
4 BMU

THURSDAY

STRENGTH
9-7-7-5
Hang Power Clean

WORKOUT
EVERY 1:15 x 10 SETS
7 Hang Power Cleans@60/40kg
10 Box Jump Overs@24/20″

FRIDAY

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Strict Press + 5×12 Lat Raise

STRENGTH
ON A 15:00 RUNNING CLOCK… 5×5
Push Press

WORKOUT
3 SETS FOR MAX REPS
1:00 – Push [email protected]/30kg
1:00 – Down Ups
1:00 – Front Rack Reverse [email protected]/30kg
1:00 – Down Ups
1:00 – Hollow Body Hold

SATURDAY

STRENGTH
4 SETS
7-10 Wide Grip Pull-Ups*
20 KB Alt. Gorilla Rows
*Pull-Ups must be unbroken.
-Rest 2:00 b/t Sets-

WORKOUT
4 SETS
25/20 Cal Bike
15 Pull-Ups
-Rest 1:30 b/t Sets-

SUNDAY

STRENGTH
3 SETS
12 Slow Single DB Curls
-Rest :30-
12 Strict HSPUs
-Rest :30-

WORKOUT
EVERY 3:30 FOR 4 SETS
400m Run
Max DB Man [email protected]/15kg

PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 14 MINUTES*
P1: 400m Run
P2: Max DB Man [email protected]/15kg
*Partner 1 will complete a 400m Run while P2 completes Max Man Makers. Then switch.