Monday
Olympic Lifting
Clean Complex
Every 3:00 x 4 sets 3 Deadlifts 2 Hang Power Cleans 1 Squat Clean
Conditioning
5 Rounds For Time
15/12 Calorie Row 12 Box Jump-Overs @24/20" (60/50cm) 12 Toes-to-Bar
Sample Weeks
Sample Weeks
Sample Weeks
A complete six-day week where strength, skill and conditioning each receive dedicated space.
Tuesday
Skill Practice
Bar Muscle-Up
Every 1:30 x 8 sets 1–2 controlled reps or the appropriate progression each set
Mixed Modal Conditioning
5 Sets
2:00 On / 1:00 Off 200m Run 16 Kettlebell Swings @24/16kg (53/35lbs) Max Wall Walks in remaining time
Wednesday
Gymnastics Strength
Strict Handstand Push-Ups
Every 2:30 x 5 sets
Conditioning
14-Minute Ascending AMRAP
2-4-6-8-10... Echo Bike Calories Burpees to Target
Thursday
Conditioning
6 Sets
3:00 On / :45 Off Sets 1, 3 and 5 Max Distance Run Sets 2, 4 and 6 Max Distance Row
Friday
Strength
Bench Press
Every 2:30 x 5 sets 5-3-1-3-1
Conditioning
Every 2:00 x 8 sets
3 Bar Muscle-Ups 6 Alternating Kettlebell Clean and Jerks @24/16kg (53/35lbs) 24 Double-Unders
Saturday
Partner Conditioning
In Pairs
3 Sets 8:00 On / 2:00 Off Each set begins with: 40 Partner Wall Balls @9/6kg (20/14lbs) Then, in remaining time: AMRAP 30 Calorie Row 20 Box Jump-Overs @20" (50cm) 200m Farmer Carry @2 x 24/16kg (53/35lbs)