REST DAY/ ACTIVE RECOVERY

Jog, Swim, Hike, Yoga, Bike, Etc.

ENDURANCE
"Fight Club"
3 Rounds for Total Reps:
1min – Thrusters
1min – Power Cleans
1min – Box Jump Overs
1min – Pull-Ups (chin over)
1min – Assault Bike Calories

Rest 1min between rounds

No rest between movements

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**NOTE total reps as we will re test this workout at a later date!

ENDURANCE
For Time (Time Cap: 30min)
3 Rounds:
400 Meter Run
17 Burpees
3 Rope Climbs

Directly into...

5x:
21 High Pulls/Upright Row, 21Shoulder to Overhead, increasing weight every round
 

Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

BACK SQUAT
Every 2min x6
On the 0:00 3 Reps @ 75%
" " 2:00 1 Rep @ 85%
" " 4:00 3 Reps @ 78%
" " 6:00 1 Rep @ 88%
" " 8:00 3 Reps @ 81%
" " 10:00 1 Rep @ 91%

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FRONT RACK LUNGE
2 Sets of 14 @ 45% 1RM Front Squat

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SHOULDER STABILITY
On the :45s x12
Interval 1 - 3 Behind the Neck Push Press
Interval 2 - 3 Wide Grip (Snatch Grip) High Pull

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ENDURANCE
On the 5:00 x5:
20 Air Squats
12 Calorie Row
7 DB Ground to Overhead

STRICT DB SHOULDER PRESS
10 x for Time

4reps @ 30% body weight/hand

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ENDURANCE
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

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ALL CORE
On the 1:30 x7
5 Calorie Assault Bike
10 Weighted Sit-Ups

Pausing Front Squat
5 x 2
3sec pause in the bottom of each rep

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Hang Squat Clean
EMOM 5:
Minute 0-3 - 2 Hang (above knee)High Pull, 2 Front Squat
Minute 3-5 - 1 Hang High Pull, 1 Front Squat

Rest 1min

EMOM 5:
1 Hang High Pull, 1 Front Squat increasing weight

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ENDURANCE
3 x:
7 Hang High Pull

7 Front Squat
15 Bar Over Burpee

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FIT BODY
4 x:

21 Back/ Hip Extension

14 Hip Thruster

7 Bench Press @65% 1RM
Rest 2:00 between sets

Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

DEADLIFT

1 x 5 @ 70%

1 x 3 @ 73%

1 x 3 @ 76%

1 x 3 @ 79%

5 x 1, climbing 

*After each set, 20sec Handstand Hold

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ENDURANCE

For Time:

1 Toes To Bar, 10 Deadlift

2 T2B, 9 Deadlift

3 T2B, 8 Deadlift

4 T2B, 7 Deadlift

5 T2B, 6 Deadlift

6 T2B, 5 Deadlift

7 T2B, 4 Deadlift

8 T2B, 3 Deadlift

9 T2B, 2 Deadlift

10 T2B, 1 Deadlift

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OVERHEAD SQUAT

5 X 1 @ tempo

*5sec down, 2sec pause in bottom

​

...then

10 OH Squat as heavy as possible

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ENDURANCE

For Time:

200 Meter Run

21 Alt. Hang Dumbbell Snatch

21 Barbell Overhead Squat

200m run

15 Alt. Hang DB Snatch

15 BB OH Squat

200m run

9 Alt. Hang DB Snatch

9 BB OH Squat

200m run

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FIT BODY

3x:

20 Weighted Box Step-Up

15 Ring Row

10 Ring/ Box Dips

2min rest between sets

Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

BACK SQUAT

Every 2min x 6:

3 @ 77%

1 @ 87%

3 @ 80%

1 @ 90%

3 @ 83%

1 @ 93%

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FRONT RACK LUNGE

2 x 12 @ 50% 1RM Front Squat

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ENDURANCE

400m Run

​

then..

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5x:

10 Pull-Up

20 Push-Up

30 Air Squat

​

then...

​

400m Run

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DEADLIFT

EMOM 10

Min 1 - 10 Calorie Row

Min 2 - 5 Deadlift

*Increase weight & decrease by 1 rep every round

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ENDURANCE

50 Sit Up, 21 Calorie Assault Bike, 10 Deadlift

40 SU, 15 Cal AB, 8 DL

30 SU, 12 Cal AB, 6 DL

20 SU, 9 Cal AB, 4 DL

10 SU, 6 Cal AB, 2 DL

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FIT BODY

3 x:

30 Hip Thruster

200 M Farmers Carry

*2m rest between sets

STRICT DB SHOULDER PRESS

12 x For Time

4 reps @ 30% body weight/hand

**Last week we completed 10 x For Time

4reps @ 30% body weight/hand

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Push Press

5 x 2, pausing

1sec pause in dip, 1sec pause in overhead

​

then...

​

5x1 Push Press

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ENDURANCE

AMRAP 15:

80 Single Under or 40 Double Under

20 KB Swing

80 Single Under or 40 Double Under

12 Cal Row

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FIT BODY

3x:

30 Resistance Band Rear Delt Pull Aparts

30 Resistance Band Straight Arm Push Down

​

​

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Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

PULL UP & FRONT SQUAT

EMOM 10

Min 1 - 5 Strict Pull Up

Min 2 - 5 Front Squat

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ENDURANCE

5x:

10 Cal Assault Bike

10 Burpee

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FIT BODY

3x:

50 Ft. Overhead Walking Lunge (left arm)

10 DB Rom. DL (left arm)

50 Ft. OH Walking Lunge (right arm)

10 DB Rom. DL (right arm)

21 Weighted Sit-Up

*2min rest between sets

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BARBELL CYCLING

On the 2min x 5

3 High Pull

3 Shoulder to Overhead

2 Thruster

1 OH Squat

*can be completed unbroken

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ENDURANCE

AMRAP 10:

Run 800m

Time Remaining: Max Shoulder to OH

​

rest 3min

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AMRAP 7:

Run 600m

Time Remaining: Max DB Ground to OH

​

rest 3min

​

AMRAP 4:

Run 400m

time Remaining: Max Thruster (DB or Barbell)

Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

BACK SQUAT

On the 2min x 6

3 @ 77%

1 @ 87%

3 @ 80%

1 @ 90%

3 @ 83%

1 @ 93%

​

FRONT RACK LUNGE

2X12 @ 50% 1RM FRONT SQUAT

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COMPLEX

On the 2min x 7

4 T2B

2 Ring/ Box Dips

1 Hang Upright Row/ High Pull

1 Overhead Squat

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FIT BODY

21 Weighted Sit Up, 15sec Handstand Hold

15 Weighted SU, 15sec HS Hold

9 Weighted SU, 15sec HS Hold

​

then...

​

10-8-6-4-2

Strict Pull Up (assisted or banded is ok)

Strict Ring/ Box Dips

CLEAN PRACTICE

5 x

1 Hang High Pull

1 Hang Power Clean

​

then...

​

Every 1min,30sec x 5

1 Hang Power Clean

1 Power Clean

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ENDURANCE

12 Power Clean, 400m Run

8 Power Clean, 200m Run

4 Power Clean, 100m Run

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CARDIO

On the rower

10x 

Work 45sec

Rest 45sec

STRICT DB SHOULDER PRESS

10 x for time

40% body weight/ hand

​

Last week:

12 x For Time

4 reps @ 30% body weight/hand

2 Wks ago:

10 x For Time

4 reps @ 30% body weight/hand

​

OVERHEAD SQUAT

5 x

1 Tempo OH Squat (5sec to bottom, 2sec in bottom)

1 OH Squat

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BEHIND THE NECK PUSH PRESS

5 x 2, slowly increase weight

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ENDURANCE

AMRAP 5:

200 Single Under, 200 Double Under

Time Remaining:

10 OH Squat

4 Burpee Box Jump

​

Rest 5min...

​

AMRAP 5:

200 Single Under, 200 Double Under

Time Remaining:

6 OH Squat

4 Burpee Box Jump

​

Rest 5min...

​

AMRAP 5:

200 Single Under, 200 Double Under

Time Remaining:

2 OH Squat

4 Burpee Box Jump

​

​

​

​

Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

ENDURANCE

4x

10 DB Shoulder to OH

5 Ring/ Box Dips

​

then...

​

10 x:

3 Power Clean or 3 Upright Row

3 Front Squat

3 Shoulder to OH

​

FIT BODY

3 x

10 Rack Barbell Row

Max Push Up (aim for 8-20)

25 Weighted Sit Up

2min rest between sets

​

CARDIO

On the rower

2x

200m (slow) (2:15-2:20 split)

200m (moderate pace) (2:00-2:10 split)

200m (fast) (>2:00 split)

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DB SNATCH PRACTICE

9x

1 Hang DB Upright Row/ High Pull

1 DB Ground to OH

​

5 x 1

DB Ground to OH

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ENDURANCE

For time

45 Cal on Assault Bike

​

then...

​

3x

15 T2B

15 Box Jump Over

15 DB Ground to OH

​

​

​

​

Rest Day/ Active Recovery

Jog, Swim, Hike, Yoga, Bike, Etc.

SNATCH PRACTICE

On a running 10min clock:

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AMRAP 5

2 Behind the neck push press

1 OH Squat (pause 2 sec in bottom)

​

AMRAP 5

1 Wide Grip Hang Pull 

1 Wide Grip Hang High Pull

1 Hang Power Snatch

1 OH Squat

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**do not use heavy weight, this is to practice technique

​

ENDURANCE

AMRAP 9

10 OH Squat

60 Single Under/ 30 Double Under

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BACK SQUAT

EMOM 9

1 Back Squat (pause 2 sec in bottom)

1 Back Squat (no pause)

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DEADLIFT

6 x 2 @ 2-3" deficit

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ENDURANCE

3x

300m Row

11 Burpee

19 Box Jump