Monday
Gymnastics Focus
Ring Muscle Up
10 minutes Pull and Press progressions
10 minutes Transition progressions
Workout
3RFT
7 Muscle ups
14 DB Thrusters 22.5/15
21 Sit Ups
Tuesday
Strength
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Workout
7RFT
200m Run
7 Front Squats 80/50
Just Move
4 Rounds
55s On/ 30s Off
Burpee Box Step Overs
Skipping
Wall Balls
Hollow Hold
DB Surrenders
Air Bike
Wednesday
Partner Workout
10 Rounds
1 min Each Station
P1. Cal Row
P2. Burpees
P1. Double Unders
P2. Cal Row
etc
Work 1 min/ Rest 1 min
Endurance
21-18-15-12-9-6-3
Power Cleans 60/40
Burpees Over Bar
Then...
800m Run
Thursday
Skill
Kettlebell Snatch & Turkish Get Up
Strength
Work through 4RFQ
2 Turkish Get Ups
4 Windmills
6 KB Snatches
All each side
Workout
AMRAP 15
200m Run
30 Kb Swings 24/16
200m Run
30 Kb Snatches
Aim for 3 Rounds
Hero
Barraza
Complete as many rounds as possible in 18 minutes of:
• Run 200 meters
• 275/185 pound Deadlift, 9 reps
• 6 Burpee bar muscle-ups
Friday
Weightlifting Focus
Bench Press/ Pressing Strength
Our focus today will be on the Strict Press and Tricep Strength
Workout
EMOM 16
1. 17/12 Cal Air Bike
2. 17 DB Push Press 20/15
3. 17 Pull ups
4. Rest
Saturday
Endurance
400m MB Run
50 Wall Balls 20/14
400m MB Run
40 Wall Balls
400m MB Run
30 Wall Balls
400m MB Run
20 Wall Balls
400m MB Run
10 Wall Balls
Partner Workout
AMRAP 34
100m Run
10 DB Push Press 22.5/15
8 Pull Ups
Complete full rounds before swapping
Sunday
Just Move
Start and End with
In 6 minutes complete
100 Single Unders
100m Row
100m Run
100m Ski
100m Air Bike
4 Rounds
40s On/ 20s Off
Air Squats
Sit Ups
Lunges
Down Ups
High Knees