Monday, April 3rd
STRENGTH
3×6*
Tempo Back Squat (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 5 Tempo
WORKOUT
“THIGH SOCIETY”
FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike
(Score is Time)
WORKOUT (Fitness)
“THIGH SOCIETY (F)”
FOR TIME
75 Single Unders*
30 Jumping Pull-Ups
75 Single Unders
20 Front Squats (115/75)
75 Single Unders
10 Power Cleans
75 Single Unders
40/30 Cal Bike
*Option for 50 Plate Hops instead of Single Unders
(Score is Time)
Tuesday, April 4th
STRENGTH
3×6*
Tempo Strict Press (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 5 Tempo
WORKOUT
4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
WORKOUT (FITNESS)
4 SETS*
AMRAP x 4 MINUTES
100m Run
10 Toes to Something**
6 Pike Push-Ups
-Rest 1:00 b/t Sets-
*Reset at the beginning of each AMRAP.
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.
(Score is Lowest Rounds + Reps)
Wednesday, April 5th
STRENGTH
3×6*
Tempo Deadlift (21X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 5 Tempo
WORKOUT (PERFORMANCE)
AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts (225/155)
Up-Down Box Jump Overs (24/20)
(Score is Reps)
WORKOUT (FITNESS)
AMRAP x 10 MINUTES
3-6-9-and so on…
Deadlifts (155/105)
Up-Down Box Jump Overs (20)
(Score is Reps)
Thursday, April 6th
STRENGTH (PERFORMANCE)
ON A 8:00 RUNNING CLOCK…
Strict Chest to Bar Practice*
*Focus on wider grip + leaning back to lead with chest.
(No Measure)
Week 2 of 9 Strict Gymnastics
STRENGTH (FITNESS)
ON A 8:00 RUNNING CLOCK…
Strict Pull-Up Practice*
*Focus on engaging lats before pulling + keeping Hollow Body.
(No Measure)
Week 2 of 9 Strict Gymnastics
WORKOUT (PERFORMANCE)
3 SETS FOR QUALITY
1 Set of Max Strict Chest to Bars
2/2 KB/DB Turkish Get-Up
(Athlete Choice, Mod-Heavy)
30 Banded Dante Rows
10/10 Bodyweight Split Squats
30 Sit-Ups**
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
**Option to Perform GHD Sit-Ups
-No Additional Rest b/t Sets-
(No Measure)
WORKOUT (FITNESS)
3 SETS FOR QUALITY
1 Set of Max Strict Pull-Ups
2/2 KB/DB Turkish Get-Up
20 Banded Dante Rows
10/10 Bodyweight Split Squats
20 Sit-Ups
1:00 Cardio Choice*
*Athlete can choose level of intensity for the Cardio Choice (EZ, MOD, or HARD).
-No Additional Rest b/t Sets-
(No Measure)
Friday, April 7th
STRENGTH (PERFORMANCE)
EVERY 1:30 x 5 SETS*
1 Hang Squat Snatch + 1 Snatch + 1 Overhead Squat
*Start Light-Mod and build to Mod+.
(Score is Weight)
STRENGTH (FITNESS)
EVERY 1:30 x 5 SETS*
1 Hang Power Snatch + 2 Power Snatches
*Start Light and build to Mod.
(Score is Weight)
WORKOUT (PERFORMANCE)
EMOM x 20 MINUTES
MIN 1 – 200m Run
MIN 2 – 1 Snatch
(Athlete Choice, Heavy)*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Athletes choose 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. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps of WB + Heaviest Weight)
WORKOUT (FITNESS)
EMOM x 20 MINUTES
MIN 1 – 150m Run
MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
*Athletes choose Moderate 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. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.
(Score is Total Reps of WB + Heaviest Weight)
