STRENGTH
Strict Press
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
WORKOUT
FOR TIME
60 Double Unders
15 Strict Press (95/65)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks
7/15/2021
STRENGTH
Deadlift
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
WORKOUT
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)
:30 Plate Gun Hold
7/14/2021
WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in
Time Remaining…
-Rest 1:00 b/t Sets-
*Weight Vest Optional
7/13/2021
STRENGTH
Back Squat
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
WORKOUT
FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
7/12/2021
SKILL
ON A 8:00 RUNNING CLOCK…
KB Snatch Progression
into…
ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb
WORKOUT
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB/DB Snatch (53/35)
-Rest 1:00-
AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch
7/9/2021
STRENGTH
Back Squat
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
WORKOUT
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
-Rest 2:00 b/t Sets-
7/8/2021
STRENGTH
Strict Press
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
WORKOUT
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off
7/7/2021
SKILL
EMOM x 10 MINUTES
Min 1 – :40 Pistol Squat Practice*
Min 2 – 2-4 Reps of Bar Muscle-Up Practice**
WORKOUT
5 ROUNDS FOR TIME
7 Bar Muscle-Ups
30 Air Squats*
49 Double Unders
*14 Alt. Pistols Optional
7/6/2021
STRENGTH
Deadlift
1×5 @ 60%*
1×5 @ 70%
1×5 @ 80%
BENCHMARK WORKOUT
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)
7/2/2021
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 1 of 9, Testing. Remember
Your Weight…we will use it in the
coming weeks.
WORKOUT
ON A 15:00 RUNNING CLOCK…
5 SETS
3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)
6 Box Jumps (30/24)
-Rest 0:30 b/t Sets-
Then…
AMRAP in Time Remaining of…
15 Plate Ground to Overhead (45/25)
15 Plate Hollow Body Flutter Kicks*
*L + R = 1 Rep
