Monday
Gymnastics Focus
Bar Muscle Ups
Final Week already?
You have Open Workout 19.1 to look forward to the week after!
Workout
AMRAP 14
1-2-3-4-5-6....
Bar Muscle Ups
3-6-9-12-15-18...
Hand Release Press Ups
5-10-15-20-25-30...
Air Squats
1 BMU = 3 Pull Ups
Tuesday
Strength
Romanian Deadlifts 5x8
Workout
EMOM 15
1. 20 Deadlifts 80/60
2. 45s Wall Sit + 10/5kg Plate
3. 15 Sit Ups
4. 45s Hollow Hold
5. 5 Power Cleans
Just Move
10 Minutes to achieve
2000m Row
100 Cal Air Bike
3 Rounds
45 On/ 30 Off
Plank Traverses
Wall Balls
Single Arm Ring Rows
Backwards Lunges
Lateral Box Hops
Sit Ups
Single Arm Ring Rows
Wednesday
Partner Workout
EMOM 32
1. P1 200/150m Row
2. P2 12 Burpees over DB
3. P1 12 DB Power Cleans 22.5/15
4. P2 12 DB Thrusters
5. P1 12 DB Thrusters
6. P2 12 DB Power Cleans
7. P1 12 Burpees over DB
8. P2 200/150m Row
Endurance
5RFT
500m Row/ 400m Run / 1000m Air Bike
30 Wall Balls 20/14
20 Box Step overs 24/21 DB 15/10
Thursday
Strength
Shoulder Press 5x6
Workout
3RFT
18 HSPU
36 Russian KB Swings 32/24
Hero
SCHMALLS
Run 800 meters
Then two rounds of:
• 50 Burpees
• 40 Pull-ups
• 30 One-legged squats
• 20 Kettlebell swings, 1.5 pood
• 10 Handstand push-ups
Then,
Run 800 meters
Friday Morning
Max Class Size 15
Strength
Clean 5x1
Time for a PB!
Workout
AMRAP 10
4 Power Cleans 90/60
12 Hollow Rocks
Friday Evening 19.1!
Saturday
Endurance
4 Rounds
750m Row / 2.2km Air Bike
4 Rounds Strict Cindy
5 Strict Cindy
10 Press Ups
15 Air Squats
Pair vs Pair
AMRAP 28
Partner Banded Run 400m
Max Partner Wall Balls 20/14
Teams of 4
1x Pair Runs
1x Pair Wall Balls
Swap when runners are back
Coach decides forfeit for losing Pair
Sunday
08:00 - 09:00
Used for Open 19.1 Workout
Just Move
4 Rounds
40s On/ 20s Off
Sit Ups
DB Deadlifts
Down Ups
Hollow Hold
DB Front Squats
Press Ups
Plank Hold
Devil presses
Ring Rows