Monday

Weightlifting Focus
Cleans
15 Mins to build to a heavy
Clean (with 3s pull to the knees) + Hang Squat Clean

Workout
4RFT
3 Deadlifts 70/45
2 Hang Power Cleans
1 Front Squat
2 Hang Power Cleans
3 Deadlifts
400m Run

Tuesday

Strength
6x 10s Chin Over Bar with 3s Negative
6x 15 Banded Lat Pull Downs
6x 5 Single Arm Ring Row

Workout
Cindy
AMRAP 20
5 Pull Ups
10 Press Ups
15 Air Squats

Just Move

3 Rounds
40s On/ 20s Off
Battle Ropes
DB Curtis Ps
Stir The Pot
Wall Balls
DB Squats
Plank
Down Ups
Ring Rows
Db Step Ups
Half V Sits

Wednesday

Partner Open 18. Zero

YGIG
21-15-9
•Dumbbell snatches 22.5/15
•Burpees, jumping over the dumbbell

Into

9-15-21
Cals Air Bike/ Row
Db Thrusters

Finishing with 400m (YGIG)

Endurance
10-9-8-7-6-5-4-3-2-1
Kb Snatch 24/16
Ring Rows
Goblet Squats
Down Ups

Thursday

Banded Deadlift
6x3
Keep it light
Accelerate the bar!

Deadlift
3x3
3x2
3x1

Workout

AMRAP 7
1-2-3-4-5-6...
Deadlift @50%
Burpee Over Bar

Friday

Gymnastics Focus
Ring Dips

Build Stability at the top and bottom of the movement

Work through 7x2

Between sets complete 15 Banded Tricep Ext

Workout
6RFT
5 Ring Dips
10 Box Jumps 24/21
15 Wall Balls 20/14

Time cap 16 mins

Saturday

Endurance
4RFT
400m Sandbag Run 22.5/15
25 Burpee Pull Ups

Teams of 3
3 Rounds
Rotate 1 Min On/ 2 Mins Off

Russian Kb Swings 32/24
HSPU
Toes To Bar
Air Bike

Sunday

Just Move
6 Minutes to Complete
400m Run with a medball
25 Wall Balls

5 Rounds
20s On/ 40s Off
Air Bike
Jumping Lunges
Row
Jumping Squats
Mountain Climbers

6 Minutes to complete
400m Run without a medball!
35 Wall Balls