Monday

Weightlifting Focus
Snatch

Our first focus will be dropping under the bar.
10 Minutes focus on Overhead Squat mechanics
10 Minutes focus on Snatch Balance

Workout
27-21-15
Db Snatches 22.5/15
Bar Facing Burpees

Tuesday

Strength
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Workout
5RFT
3 Cleans 60/40
5 Push Jerks
7 C2B Pull Ups
200m Run

Just Move

2 Rounds
AMRAP 4
5 Cal Ski
5 Down Ups
5 Sit Ups

Rest 1 Min

AMRAP 4
8 Wall Balls
8 Lunges

Rest 1 Min

AMRAP 4
100m Row
12 Air Squats

Rest 1 Min

Wednesday

Partner Workout
AMRAP 35
400m Run Together
YGIG
Max Pull Ups

400m Run Together
YGIG
Max Strict Presses 40/30

400m Run Together
YGIG
Max Weighted Sit Ups

Endurance

5RFT
800m Run
15 Burpee Wall Balls 20/14
30 V Sits

Thursday

Strength
4 RFQ
4 Strict HSPU
60s Front Leaning Rest
60s Side Plank each side
12 DB Press Ups

60s Rest

Workout

For Time
500m/400m Row or Ski
15 Power Cleans 60/40
12 HSPU
500m/400m Row or Ski
9 Power Cleans
6 HSPU
500m/ 400m Row or Ski
3 Power Cleans

Hero Workout
SMKYOWSKI
For Time
• Run 6k
• 60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

Friday

Gymnastics Focus
Pull Ups

We'll cover strict strength, kipping, butterfly progressions
A stronger pull up means a stronger back, and a strong back benefits many other movements.

Workout
AMRAP 18
400m Run
20 Russian KB Swings 32/24
10 Pull Ups

Saturday
Spa Town Throwdown!

Sunday

Just Move
4 Rounds
45s On/ 20s Off

Pull Ups
DB Deadlifts
Plank
Press Ups
DB Presses
Plank
Lunges
Sit ups