“The Mandate”
20 min AMRAP
– 200m run (about 60 seconds worth)
– 10 sit-ups
– 10 push-ups
– 10 air-squats
Fitness
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
- 10 prisoner walking lunges
- 3 DB devil press
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
- 6 alternating DB snatch
- 6 hanging knee raises
R2.5M
5 min AMRAP @ 80-90%
– 30 single unders
– 10 RKB swings
– 10/7 push-ups
R2.5M
Performance
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
- 10 prisoner walking lunges
- 3 DB devil press
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
- 6 alternating DB snatch (50/35)
- 4 toes to bar
R2.5M
5 min AMRAP @ 80-90%
– 20 double unders
– 10 RKB swings (70/44)
– 10/7 push-ups
R2.5M
Fitness
A) E30S x 5 sets each
1: 8 BB or sandbag good mornings
2: 8 DB single arm DB rows L
3: 8 DB single arm DB rows R
4: 20 sec flutter kicks
B) E4M x 4-5 sets @ 80-90%:
– 400 or 300m run
– 40 single unders
– 8 DB hang power cleans
Performance
A) E30S x 20 sets
– 1 power clean @ 70-75%
*Work on timing and footwork for 20 perfect reps
*Should be 5-10lb heavier than last week (this is the final week)
B) E4M x 4-5 sets @ 80-90%:
– 400m run
– 30 double unders
– 3 TnG power cleans
*increase weight on the cleans every set.
Fitness
A) E4M x 4 sets:
– 12 alternating goblet hold forward lunges
– 6-12 KB chest supported rows
– 6-12 DB overhead tricep extension
B) EMOM x 4-6 sets
1: 12/9 or 10/7 cal row
2: 10 DB thrusters
3: 8 strict pull-ups + 4 burpees
Performance
A) E4M x 4 sets:
– 6 front squats @ 68-72%
– 6-12 KB chest supported rows
– 6-12 DB overhead tricep extension
*for rows prop up bench on two 16” boxes
B) EMOM x 4-6 sets
1: 12/9 cal row
2: 8 thrusters (95/65)
3: 8 pull-ups + 4 burpees over the barbell
RX+ row 15/12, 155/75 BB, 1-3 MUs.
Fitness
For time with a partner:
– 80 cal row
– 80 DB snatch (50/35)
– 80 wallballs (20/14)
– 600m run (together)
– 80 single arm DB push press
– 80 partner medball toss sit-ups
– 80 cal row
Performance
For time with a partner:
– 100 cal row
– 100 DB snatch (50/35)
– 100 wallballs (20/14)
– 800m run (together)
– 100 single arm DB push press
– 100 lemon squeezes
– 100 cal row
Fitness & Performance
A) E4M x 4 sets:
– 6-10 Romanian deadlifts @ 60-65% 1RM DL (last day)
– 6-10/side bent over KB row
– 6-10 DB tricep rollback extensions
*RDLs should be slightly heavier than last week.
B) 3 sets for quality:
– AHAP sled drag down and back
– 1 lap/arm waiters walk
– 20 super elevated goblet squats @ 1010 tempo
– 20 alternating DB curls
Fitness
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 box jumps + step down (24/20”)
- 6 toes to bar
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB snatch (50/35)
- 6 lemon squeezes
R3M
6 min AMRAP @ 70-80% pace
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB push press (50/35)
- 6 sandbag squats (60/30)
R3M
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 burpees
- 30 double unders
Performance
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 box jumps + step down (24/20”)
- 6 toes to bar
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB snatch (50/35)
- 6 lemon squeezes
R3M
6 min AMRAP @ 70-80% pace
– 3 strict pull-ups
– 6 push-ups
– 9 air squats
R3M
6 min AMRAP @ 70-80% pace
– 600m run, then in remaining time:
- 6 DB push press (50/35)
- 6 sandbag squats (60/30)
R3M
6 min AMRAP @ 70-80% pace
– 750/600m row, then in remaining time:
- 6 burpees
- 30 double unders
Fitness
A) E90S x 4 sets each
1: 8/side half kneeling landmine presses
2: 8-16 seated banded hamstring curls
B) 3 min AMRAP x 4 sets:
– 12/9 cal row
– 8 NPU burpee facing box step overs
– max shuttle run for distance remaining time
R3M
Performance
A) E90S x 8 sets:
– 1 pause push press + 3 push presses
*slightly heavier than last week
B) 3 min AMRAP x 4 sets:
– 18/14 cal row
– 9 burpee facing box jump overs (24/20”)
– max shuttle run for distance remaining time
R3M
