Monday

Gymnastics Focus

Bar Muscle Up Progressions

Workout

6RFT
3 Bar Muscle Ups
6 Down Ups
12 DB Hang Clean & Jerks 20/12.5 (6ea)

Tuesday

Strength

Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep

Workout

AMRAP 14
12 Front Squats 42.5/30
12 Jumping Lunges
200m Run

Just Move

3 Rounds
35s On
20s Off
Pull Ups/ Ring Rows
Wall Sit
Mountain Climbers
Air Squats
Plank Traverse
Burpees
Plate GTOH

Wednesday

Partner Workout
AMRAP 30
Partner Cindy
Complete 1 Round Each
5 Pull Ups
10 Press Ups
15 Air Squats

Endurance

5RFT
400m Run
30 Wall Balls 20/14
15 DB Burpee Deadlifts 20/12.5

TC 32 minutes

Thursday

Strength
5 Rounds
4 Handstand Negatives (Deficit if possible)
4 Man Makers
40 Banded Flutter Kicks

Workout

4x AMRAP 4

21 Cal Row/ Bike/ Ski
15 HSPU
9 Sit Ups
Max Burpees in remaining time

1 Minute rest between AMRAPs

Hero

Johnson

AMRAP in 20 minutes of:
•245/165 pound Deadlift, 9 reps
•8 Muscle-ups
•155/105 pound Squat clean, 9 reps

Friday

Weightlifting Focus

10 minutes to warm up
1 Clean + 1 Push Jerk + 1 Split Jerk

Then 5 attempts at a heavy weight for this complex

Workout

200m Run
5 Clean & Jerks @75%
200m Run
3 Cleans & Jerks @80%
200m Run
1 Clean & Jerk @90%

Saturday

Partner Endurance

3RFT
30 Front Squats 60/40
400m Run
30 Push Press
400m Run
30 Thrusters
400m Run

Share Reps, Run together

Time Cap 40 minutes

Teams of 4
AMRAP 35
40 Cal Air Bike
40 DB Snatches 22.5/15
40 Cal Ski
40 Toes To Bar
40 Cal Row
40 Wall Walks

Sunday

Just Move
5 Rounds
45s On
20s Off
Pull Ups/ Jumping Pull Ups
DB Deadlifts
Broad Jumps
Mountain Climbers
Wall Balls
Plank