Monday

Gymnastics Focus

Ring Muscle Ups
Progressions that build pull and press strength on the rings

Workout

5RFT

i.
3 Ring Muscle Ups
18 Wall Balls 20/14

ii.
6 Pull Ups + 6 Press Ups
18 Wall Balls 16/10

Tuesday

Strength

Front Rack Lunges 5 x 4 Each Leg

Superset with

Tempo Goblet Squats
5 Reps 33X3

Workout

EMOM 16
1. Cal Machine
2. Push Press i. 42.5/30 ii. 30/20
3. Burpees
4. Rest

Score = Total Reps

Just Move

3x AMRAP 9
1 Min Rest

12 DB Thrusters
16 Sit Ups

250m Row
25 KB Swings

75 Single/ Double Unders
24 DB Deadlift

Wednesday

AMRAP 26
200m Run
8 Power Cleans i. 70/45 ii. 45/30
200m Run
6 Squat Cleans
200m Run
4 GTOH

Complete Run + Barbell movement, then swap

Endurance

The Chief

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Thursday

Strength

4x
8 Prone Barbell Row
60s of Hollow Rocks

1 min rest

Workout

30 Seconds Max Out
2 minutes rest
Repeat 5 times

Score = Total meters covered

Timer reset, score taken at 30 seconds

Hero

Ned

7 rounds for time of:
• 11 body-weight back squats
• 1,000-meter row

Friday

Weightlifting Focus

Squat Strength
Back Squat 5 x 3 @80

Superset with
Single leg Box Squats 4 Each Leg

Workout

i.
50/35 Cal Air Bike
30 DB Snatches 22.5/15
10 Pistols

ii.
40/28 Cal Air Bike
30 DB Snatches 15/10
10 Band/ Box/ Ring Assisted Pistols

Saturday

Endurance

4RFT
800m Run
25 Plate GTOH i. 20/15 ii. 15/10
20 Box Jumps i. 24/21 ii. 21/18
15 Burpees Over Plate

Time Cap 36 minutes

Teams of 3

In 36 minutes...
P1.
AMRAP
12 Wall Balls i. 20/14 ii. 14/10
8 Hollow Rocks ii. Tucked position

P2. 400m Run

P3. Rest

Rotate every time runner is back

Sunday

Just Move

4 Rounds
50s On
30s Off
Dead Hang
Air Bike
Box Jumps/ Step ups
DB Push Press
Single/ Double Under
KB Swings
Sit Ups
Wall Balls