Monday:
For load:
2-2-2-2-2
Hang squat cleans
Tuesday:
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges
Wednesday:
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)
Thursday:
AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.
Friday:
AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips
Saturday:
Helen Meet Grace
This is a TWO-PERSON team workout with one person working at a time, except for the 400M runs, which must be performed together.
Helen consists of
3 Rounds of
400 M run (both partners run together)
21 Kettlebell Swings (53/35)
12 Pull Ups
Partners can tag team in and out of the KB swings and/or pull ups at needed
Once all three rounds of HELEN are complete, the team immediately moves on to perform GRACE, which consists of 30 clean and jerks (135/95) as fast as possible, partitioned between the two team members as they wish.
Score is total time for the team to complete both workouts!