Monday – Purpose / Achievement


– Strength: The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading.

– Metcon: Benchmark workout. Try to beat previous time by 30-60s. Completing lunges in as few sets as possible is your goal today. This workout was last done on 11.7.17.


1) Overhead Squat: 6 x 3 @ 75%, every 60s. – Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.

2) Warm-up Power Cleans + OH KB Lunges x 3 sets of 3 reps for cleans/3 reps each leg for lunges. Rest 60s.


“Short + Sweet”

3 RFT:


10 Power Cleans (115, 75)

20 Double KB Walking OH Lunges (35s, 25s) (total)

Achievement: (135, 95) (53s, 35s)

11:00 Cap


Plank Complex of Side Plank + Elbow Plank + Side Plank: 4 x 30s each. Rest 30s.

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