Monday

Gymnastics Focus
Handstands

Continue to progress with
Kicking up
Build strength using negatives
Cycling strict and kipping reps
Walking on your hands

Workout
AMRAP 12

200m Run
12 HSPU
12 DB Snatches 22.5/15

Tuesday

Strength

Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

Workout

FRAN
21-15-9

Thrusters 42.5/30

Pull Ups

Just Move
4 Rounds
45s On
20s Off
Plate GTOH
Plate Lunges
Burpees onto plate
Sit Ups
Wall Balls
Ring Rows
Hollow Holds

Wednesday

Partner Workout
5RFT
60 Cals Row/ 50 Air Bike/ 50 Ski Erg(!!)
30 Devil Presses 20/12.5

Every 3 minutes...20 Partner Wall Balls 20/14

Endurance

Fight Gone Bad
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

Thursday

Strength
5RFQ
1 Legless Rope Climb/ Rope Hold/ Rope Walk
1 Length OH DB Lunges
20 Deadbugs

2 mins rest

Workout

AMRAP 16
400m Run
10 Burpee Box Jumps 24/21
10 Toes To Bar/ Rings

Hero

THE LYON

5 rounds, each for time of:
•165-lb. squat cleans, 7 reps
•165-lb. shoulder-to-overheads, 7 reps
•7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Friday

Weightlifting Focus
Deadlifts

Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps

Workout

AMRAP 12

2 Deadlifts @90% of SDL
12 Burpees over bar
22 Cals Row/ Air Bike/ Ski Erg

Saturday

Endurance
3RFT
1k Run
30 DB Hang Clusters 20/12.5

TC 35 mins

Teams of 5
In Canon
AMRAP 28
15/12 Cal Ski Erg
15 Sit Ups
15 Box Jump Overs 24/21
15 Down Ups
15 DB STOH 22.5/15

Sunday

Just Move
3 Rounds

60s On/ 25s Off

Ski Erg

Burpees

Ring Rows

Air Bike

Mountain Climbers

Kb Swings