Monday
Weightlifting Focus
Box Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 60%
#3: 5 reps @ 60%
#4: 5 reps @ 60%
#5: 5 reps @ 60%
Superset with 7 Banded Broad Jumps
Workout
For Time
25/20 Cal Air Bike
25 Plate GTOH 20/15
25 Burpees
25/20 Cal Row
Tuesday
Pulling Strength
5 Rounds
2 Legless Rope Climbs
or
5 Rope Walks
into
60m Gun Walk
into
2 Banded PVC rollups
Workout
AMRAP 10
8 DB Push Press 20/15
8 Pull Ups
8 V Sits
Just Move
3 Rounds
45s On/ 25s Off
Rope Walks
Jumping Squats
Skipping
High Plank into Low Plank
Row
Wall Walk Hold
DB Deadlifts
Wednesday
Teams of 3
100 Double Unders
80 Cal Air Bike
60 DB Burpee Deadlifts 22.5/15
40 Toes To Bar
20 Muscle Ups
40 DB Hang Squat Cleans
60 HSPU
80 Cal Row
100 Double Unders
Endurance
4RFT
800m Run
15 Power Clean & Jerks 70/50
Thursday
Strength
Clean for load:
#1: 2 reps @ 80%
#2: 2 reps @ 85%
#3: 2 reps @ 90%
#4: 2 reps @ 95%
#5: 2 reps @ 100%
Workout
For Time
13 Cleans 40/30
5 Burpees Over Bar
10 Cleans 50/35
5 Burpees Over Bar
7 Cleans 60/40
5 Burpees Over Bar
4 Cleans 80/45
5 Burpees Over Bar
1 Clean 100/60
Hero
FOO
170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
170-lb. squat clean thrusters, 2 reps
28 sit-ups
Friday
Gymnastics Focus
This week for those that have their HSPU in the bag...
Deficit HSPU Strict and/or Kipping
Build to the lowest HSPU in 15 minutes
Handstand kick ups and negatives will be the focus for those that are not completing Strict HSPU yet.
Workout
8RFT
6 HSPU
30 Double Unders
Saturday
Endurance
50-40-30-20 and 10 rep rounds for time of:
• Wall ball shots, 20 pound ball
• Box jump, 24 inch box
• Kettlebell swings, 1.5 pood
Partner Workout
AMRAP 24
6-8-10-12-14....
YGIG
Russian KB Swings 24/16
KB Thrusters: 1/2 on Right Arm, 1/2 on Left Arm
After Each Set
5 Syncro Burpees over KB
Every 6 Mins
200m Run Together
Sunday
Just Move
3 Rounds
60s On / 25s Off
DB Push Press
Lunges
High Knees
Mountain Climbers
Air Bike
Air Squats
Skipping
Box Step Ups