Monday
Gymnastics Focus
Bar Muscle ups
Progressions to build strength within the Kip, pull and transition of the bar muscle up
Workout
Death By Burpees
Min 1. 1 Burpee + 2 BMU
Min 2. 2 Burpees + 2 BMU
Min 3. 3 Burpees + 2 BMU
Etc..
1 BMU = 4 Pull Ups
Tuesday Max Class Size 15
Barbell Complex
E2MO2M 10
1 Snatch + 1 Hang Snatch + OverHead Squat
Increase the weight each set, start at 50-60%
Workout
For Time
40-30-20-10
Sit Ups
20-15-10-5
Power Snatches
30/25
40/30
50/35
60/40
200m Run between rounds
Wednesday Max Class Size 15
Partner Workout
YGIG
3 Rounds
10 Thrusters 40/30
10 Pull Ups
2 Rounds
10 Thrusters 50/35
10 C2B Pull Ups
1 Round
10 Thrusters 60/40
10 Strict Pull Ups
Then go back up! 2 Rounds + 3 Rounds.
Endurance
18.1
Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row (or Cal Air Bike/ 75 Double Unders)
Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Thursday Max Class Size 15
The Castle Games 19.3
RX
13 Minute rolling clock
Part A
5 Rounds
15 C2B Pull Ups
50’ Barbell Walking Lunge 42.5/30
In remaining time…
Part B
Max Handstand Walk
Scaled
10 Minute rolling clock
Part A
5 Rounds
15 Jumping Pull Ups
50’ Barbell Walking Lunges 20/15
In remaining time
Max Shuttle Run
If you’re not in the competition you will be doing 15 DB Lunges instead of walking barbell lunges
Friday Max Class Size 15
Weightlifting Focus
Clean
EMOM 8
1 Power Clean + 1 Squat Clean
Build to heavy 2 reps!
Workout
10RFT
1 Clean @90% of EMOM weight
6 Burpees over bar
Saturday
Partner Endurance
3x EMOM 14
1. 8 Db Front Squats 22.5/15
2. 12/9 Cal Row/ Air Bike
1 min rest
1. 10 Db Hang Clean & Jerk (5ea)
2. 12/9 Cal Row/ Air Bike
1 min rest
1. 14 Db Deadlifts
2. 12/9 Cal Row/ Air Bike
Teams of 3
In Canon
250m Row
20 Sit Ups
15 Plate GTOH
10 Db Surrenders 20/15
5 Down Ups
Score = Total completed rounds + Most completed reps into next round
Sunday
400m Run
into
2 Rounds
45s On / 20s Off
Db Bench Press
1 Air Squat + 1 Lunge each leg
Cal Row
Deadbugs
Db Press Ups
Ring Rows
into
400m Run
into
2 More Rounds!
into
400m Run to finish!