Monday
Gymnastics Focus
EMOM 16
1. 30s Double Under Practice or 50 Double Unders
2. 20 Handstand Shoulder Taps
3. 5 Weighted/BW/ Band or Partner Assisted Pull Ups
4. Rest
Workout
AMRAP 12
3-6-9-12-15-18....
i.
Pull Ups
DB Thrusters 20/12.5
Cal Machine
ii.
Ring Row/ Squat Rack Pull Ups
DB Thrusters 12.5/8
Cal Machine
Tuesday
Strength
Deadlift for load:
#1: 5 reps @ 75%
#2: 5 reps @ 75%
#3: 5 reps @ 75%
#4: 5 reps @ 75%
#5: 5 reps @ 75%
Workout
5RFT
i.
200m Run
2 Deadlifts 120/90
20 Wall Balls 20/14
ii.
200m Run
2 Deadlifts 80/50
20 Wall Balls 16/10
Time Cap 15 minutes
Just Move
5 Rounds
40s On
25s Off
Walkouts into Press Up
Ring Rows
Plate Thrusters
Burpees
Plank Row Traverses
Air Bike
Wednesday
Partner Workout
3 Minutes for Isabel & Grace
Every second under 3 minutes is a rep
1 minute rest between sections
Isabel
30 Snatches 60/40
Cindy
AMRAP 20
5 Pull Ups
10 Press Ups
15 Air Squats
(Complete full rounds then swap)
Grace
30 Clean & Jerks
Score = Rounds of Cindy + Seconds under 3 mins
Endurance
Kalsu
On the minute, perform 5 burpees and a max set of 135lb thrusters. Keeping this pace till you complete 100 total thrusters.
Thursday
Strength
E2MO2M 16
Front Squats
1. 5 @60%
2. 5 @70%
3. 3 @80%
4. 3 @85%
5. 1 @90
6. 1 @95
7. 1 @100%
8. 1 @100+%
Workout
AMRAP 14
i.
1 Front Squat 80/60
9 Burpees
21 Double Unders
ii.
1 Front Squat 50/35
9 Burpees
42 Single Unders
Hero
Tillman
7 Rounds for Time of:
• 7 Deadlifts @ 315/220
• 200m Sprint
• 15 Pull-Ups
• 45 Second Rest
Friday
Weightlifting Focus
Snatch Complex
2x First Pulls
1x Snatch/ Power Snatch
Workout
For Time
1000m/800m Row
30 Toes To Bar/ High Knees
Target Time - Sub 6 minutes
Time Cap - 8 minutes
Saturday
Endurance
4RFT
i.
400m Sandbag Run
30 Sit Ups
20 DB Deadlifts 22.5/15
10 Box Jumps 24/21
ii.
DB Deadlifts 15/10
Box Jumps 21/18
Teams of 5
AMRAP 26
In Canon
16/12 Cal Air Bike
13 Air Squats
10 Box Jump Overs
7 Burpees
1 Deadlift 150/100
Sunday
Just Move
4 Rounds
45s On
20s off
Ski
High Knees
Down Ups
DB Strict Press
Row
Plank
Wall Balls
KB Farmers Walk