A WEEK WITH OMNI

Here is an inside look at what one week in our OMNI training plan may look like.

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MONDAY

🅰️ AMRAP x 20:00

1️⃣ 6 x Front Squat | 🎯 60% of 1RM

2️⃣ 10-cal x C2 Row Erg

3️⃣ 10 x Deadlift | 🎯 Same as Front Squat

4️⃣ 6 x Burpee over Bar

🏆 = Rounds + Reps

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TUESDAY

🅰️ EMOM x 24:00

🔁 8 x Rounds

1️⃣ 5 x Hang Power Clean | 🎯 55% of 1RM

2️⃣ 200-meters ⬆️ / 150-meters ⬇️ x Run

3️⃣ 5 x Bar Muscle-Ups | ⚖️ 5 x Pull-Up (any variation)

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WEDNESDAY

🅰️ 1:00 ON | 0:30 OFF

🔁 2 x Rounds

1️⃣ Max Cals x Assault Bike

2️⃣ Max Cals x C2 Ski Erg

3️⃣ Max Reps x Burpee to Target

📝 Switch movements after each rest period

🏆 = Cals + Reps

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THURSDAY

🅰️ Chipper

1️⃣ 50 x Double Under | ⚖️ 100 x Single Under

2️⃣ 40 x Alt. DB Snatch | 🎯 22.5-kg ⬆️ / 15-kg ⬇️

3️⃣ 30 x Toes to Bar | ⚖️ Hanging Knee Raise

4️⃣ 20 x SA DB Thrusters | 🎯 22.5-kg ⬆️ / 15-kg ⬇️

5️⃣ 10 x Handstand Push-Up | ⚖️ Pike Push-Up

🏆 = Time to Complete

🔥💨

FRIDAY

🅰️ 21-15-9 reps

1️⃣ Wall Balls | 🎯 9-kg ⬆️ / 6-kg ⬇️

2️⃣ Kettlebell Swing | 🎯 32-kg ⬆️ / 24-kg ⬇️

3️⃣ Pull-Up (any variation) | ⚖️ Jumping Pull-Up

📝 Perform 21-reps each, then 15-reps, then 9-reps

🏆 = Time to Complete

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SATURDAY

🅰️ PRESS’ed for Time

🔁 3 x Rounds

1️⃣ 30-cal x C2 Ski Erg

2️⃣ 30 x Dual DB Push Press | 🎯 22.5-kg ⬆️ / 15-kg ⬇️

3️⃣ 30 x Hand-Release Push-Ups

🧑‍🤝‍🧑 Partner Challenge

📝 Only one partner works at a time. You may switch at any point, BUT you must complete 5 x Synchro Burpees when you do.

🏆 = Time to Complete

😴

SUNDAY

🅰️ Rest & Recovery

1️⃣ Optional Mobility Flow