Monday
Weightlifting Focus
Snatch
10 Minutes Overhead Squat Mechanics
15 Minutes to achieve a heavy
Hang Power Snatch + Hang Squat Snatch
Workout
2x AMRAP 5
8 Plate GTOH 20/15
6 Burpees Onto Plate
1 Min Rest
8 OH Lunges
6 Pull Ups
Tuesday
5RFQ
4 Man Makers
30s Rest
10 High Knee to L Hang
30s Rest
Workout
4RFT
400m Run
12 Toes To Bar
15 DB Push Press 22.5/15
Time Cap 18 mins
Just Move
50s On/ 25s Off
5 Rounds
Box Jumps
Lunges
Ski Erg
Press Ups
Ring Rows
Air Bikes
Wednesday
Partner Workout
AMRAP 35
50 Kb Swings 24/16
500m Row/400m Ski or 1.1km Air Bike
40 Goblet Squats
500m Row/400m Ski or 1.1km Air Bike
30 KB Snatches
500m Row/400m Ski or 1.1km Air Bike
20 Clean & Press
500m Row/400m Ski or 1.1km Air Bike
10 Thrusters
Endurance
800m Run
40 Pull Ups
20 Burpees over Bar
20 Power Cleans 80/50
40 Press Ups
800m Run
Thursday
Unilateral Lower Body Strength
5 Rounds
7 ES Split Squat RDL
7 Single Leg Box Step Ups
7 Reverse Nordic Curls
Workout
3RFT
10 Deadlifts 100/70
30 Air Squats
150 Double Unders
1 min rest between rounds
Aim for 3-4 minute rounds
Hero
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings
Friday
Gymnastics Focus
Pull Ups
A continuation of Kipping/ Butterfly and Strength progressions
Workout
3-6-9-12-15-18
Pull Ups (First 3 reps need to be strict)
Db Squats 20/12.5
Cals Ski/Row/Bike
Saturday
Endurance
1 Mile Run
50 Russian Swings 32/24
30 Down Ups
800m Run
30 Russian Swings
20 Down Ups
400m Run
10 Russian Swings
10 Down Ups
Rx = 20/14lbs Vest
Teams of 3
AMRAP 30
YGIG
100m Row
10 Thrusters 50/35
1 Seated Rope Climb or 10 Ring Rows
Sunday
Just Move
7 Mins to complete
1000m Row
3 Rounds
60s On/ 20s Off
Box Step Ups
Ring Rows
Press Ups
Sit Ups
8 Mins to complete
1200m Run