Monday

Gymnastics Focus

Bar Muscle Up Progressions

Progressions to improve grip strength, pull, turnover and press on the bar

Workout
3RFT

i.
400m Run
12 Single DB Thrusters 20/12.5
6 Bar Muscle Ups

ii.
400m Run
12 Single DB Thrusters 15/10
10 Pull Ups + 10 Press Ups

Tuesday

Strength

3-3-2-2-1-1

Squat Clean with 2 second first pull

Workout

20/14 Cal Machine
10 Power Cleans 80/50

Rest 2 Minutes

Score = Time to complete 3 round minus rest

Just Move

800m Run
Tabata (20s On/ 10s Off) 8 Rounds
Press Ups
KB Swings
Air Squats
Burpees

1000m Row

Wednesday

Partner E2MO2M 32
250m Row/ 500m Air Bike/ 250m Ski

Odd Rounds: Max Devil Press
i. 20/12.5
ii. 12.5/8

Even Rounds: Max Strict Pull Ups
ii. Banded Pull Ups

Score = Total number of reps

Endurance

9RFT
200m Run
12 Deadlifts 90/60 ii. 60/40
12 Hollow Rocks
4 Wall Walks

Thursday

Strength

Romanian Deadlift for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Superset
Reverse Nordic Curls
5 x 6

Workout

AMRAP 12

i.
15 Deadlifts 60/40
15 Pull Ups
15 Front Squats
15 Toes To bar

ii.
15 Deadlifts 40/25
15 Jumping/ Squat Rack Pull Ups
15 Front Squats
15 Toes To Target/ High Knees

Hero
Tyler

Five rounds:
• 7 Muscle-ups
• 21 reps 95/65 pound Sumo-deadlift high-pull

Friday

Weightlifting Focus

Split Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps

Superset

Seated Box Jumps
4 x 6

Land high on the box

Workout
5RFT

200m Run
1 Bear Complex 60/40 ii. 40/25

Saturday

Endurance

AMRAP 28
100 Double Unders
75 KB Swings 24/16 ii. 20/12
50 Wall Balls 20/14 ii. 14/10
25 Burpees

Partner Workout
2 Minutes Each station

Max Cal Air Bike
Plate GTOH 20/15
Syncro Down Ups
Rest 2 minutes

Repeat 4 times

Score = Total Reps

Sunday

Just Move

5 Rounds
45s On
25s Off

Wall Sit
Air Bike
Ring Row Hold
DB Deadlift
Hollow Hold
Sit Ups