Monday
Weightlifting Focus
15 mins to max out
Deadlift off of 10kg Plates
Look to reach 1rm +5%
Workout
AMRAP 15
30/20 Cal Machine
20 Db GTOH i. 20/12.5 ii. 15/8
Tuesday
Strength
10 Mins to establish
1rm Pull Up
10 Mins to work through
4x
2 Negatives
10s Chin Over Bar Hold
6 Scap Pulls
Workout
AMRAP 12
2 Strict Pull Ups
8 Hand Release Press Ups
16 Air Squats
Tier i...wear a weights vest
Tier ii...Banded Pull Ups, Squat Rack Press Ups
Just Move
6 Rounds
35s On/ 25s Off
Burpees To Target
Wall Balls
Air Bike
Rope Walks
Hollow Hold
Wednesday
Partner Workout
6x AMRAP 5
60s Rest between sets
1.
1000m Row
Max Syncro Down Ups
2.
2500m Air Bike
Max Syncro Toes To Bar ii. High Knees
3.
1000m Ski
Max Syncro Sit Ups
Endurance
800m Run
21 Thrusters 42.5/30
21 Pull Ups
800m Run
15 Thrusters 50/35
15 Chest To Bar Pull Ups
800m Run
9 Thrusters 60/ 40
9 Bar Muscle Ups
800m Run
Tier ii...
Thrusters 30/20 > 35/25 > 40/30
Pull Ups Jumping > Jumping Chest to Bar > Jumping + Press Ups
or
Squat Rack > C2B Squat Rack > Squat Rack + Press Ups
Time Cap 35 Minutes
Thursday
Strength
Low Bar Back Squat for load:
#1: 8 reps @ 60%
#2: 8 reps @ 60%
#3: 8 reps @ 60%
#4: 8 reps @ 60%
Workout
4RFT
400m Run
8 EA DB Hang Power Clean & Press 20/12.5 (1xDB)
4 EA OH DB Surrenders
Hero
Ryan
Five rounds of:
•7 Muscle-ups
•21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Friday
Gymnastics Focus
4x
3/4 of Max Strict Reps + 3 Kipping HSPU
or
8 Piked HSPU + Freestanding kick ups
or
Headstand against wall + 1 Wall Walk + 2 Kick Up Attempts
Workout
6RFT
3 Power Cleans 70/45
6 HSPU
9 Cal Machine
Tier ii....45/30
Piked HSPU, Kick Up to Press Ups, Seated DB Presses
Saturday
Endurance
15RFT
50 Double Unders
8 KB Clusters 24/16 (4EA)
Every 60s...2 Burpees
Time Cap 35 Mins
Teams of 4
AMRAP 28
In Canon
150/125m Row
15 Unbroken Push Press 60/40
Sunday
Just Move
3 Rounds
50s On/ 25s Off
Skipping
Pull Ups
Plank
Ski
Press Ups
Sit Ups
Row
Jumping Squats
High Knees