Monday, January 23rd
STRENGTH
5 SETS*
1 Clean Pull +
1 Clean High Pull +
1 Muscle Clean
*Start Light and build to Moderate.
-Rest As Needed b/t Sets-
Week 4 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (PERFORMANCE)
“ELIZABETH”
FOR TIME
21-15-9
Cleans (135/95)
Ring Dips
(Score is Time)
Option for Power Clean or Squat Clean in today’s workout.
“ELIZABETH (FITNESS)”
FOR TIME
21-15-9
Power Cleans (135/95)*
Hand Release Push-Ups
(Score is Time)
NOTE: Power Clean only.
Tuesday, January 24th
STRENGTH (PERFORMANCE)
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Overhead Squats*
*Start Moderate and build to Moderate-Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
STRENGTH (FITNESS)
ON AN 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Set of 3 Front Squats*
*Start Moderate and build to Moderate-Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT (PERFORMANCE)
“THE QUADFATHER”
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*
*Cals increase by 4 Cals each full round.
(Score is Rounds + Reps)
“THE QUADFATHER (Fitness)”
AMRAP x 15 MINUTES
19 Wall Balls (14/10)
10 Cal Bike*
*Cals increase by 2 Cals each full round.
(Score is Rounds + Reps)
Wednesday, January 25th
STRENGTH
6-6-6-6*
Deadlifts
*Start Moderate-Heavy and build to Heavy.
Week 4 of 7 (Oly Cycle)
(Score is Weight)
WORKOUT
8 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 – Up-Down Over Bar
MOVT 3 – Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.
(Score is Total Reps)
Thursday, January 26th
EXTENDED WARM-UP (PERFORMANCE)
EMOM x 6 MINUTES
MIN 1 – 1-2 Strict Ring Muscle-Ups*
MIN 2 – EZ Cardio (No Measure)
(FITNESS)
EMOM x 6 MINUTES
MIN 1 – 3-5 Strict Pull-Ups
MIN 2 – EZ Cardio
(No Measure)
WORKOUT (PERFORMANCE)
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (50/35)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option: 15 Ring Muscle-Ups OR 25 Bar Muscle-Ups
(Score is Time)
(FITNESS)
FOR TIME
1200m Run
30 Alt. DB Front Rack Lunges (35/20)
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
1200m Run
*Option: 15 Burpee Pull-Ups OR 25 Pull-Ups (Score is Time)
Friday, January 27th
STRENGTH
8-6-4-8-6-4*
Power Snatch
*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.
(Score is Weight)
Week 4 of 7 (Oly Cycle)
(Score is WEIGHT)
WORKOUT (PERFORMANCE)
EMOM x 12 MINUTE
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch
(Mod-Heavy)*
*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
WORKOUT (FITNESS)
EMOM x 12 MINUTE
MIN 1 – 15/12 Cal Bike
MIN 2 – 2 Power Snatch (Mod)*
*Athletes chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.
(Score is Total Weight)
