Monday

Gymnastics Focus

Ring Muscle Up

If you have Strict Ring Muscle Ups, work through this complex 4/5 times
1 Strict Ring Muscle Up
3 Ring Dips
5 Strict Toes To Rings

Workout

7RFT
1 Strict Ring Muscle Up
6 Burpees
11 Cal Air Bike/ Row/ Ski

Tuesday

Strength
Push Jerk 5x1

Workout
800m Run
20 STOH 70/45
20 Chest To Bar Pull Ups

Just Move
4 Rounds
15s On/ 45s Off
Air Bike
Mountain Climbers
Row
Press Ups
Ski
Burpees

Wednesday

Teams of 4
2000m Row

80-60-40-20
DB Front Squats 22.5/15
Toes To Bar

2000m Ski

Endurance

AMRAP 25
25 Double Unders
20 DB Snatches 20/12.5
15 Front Rack Lunges EL

Thursday

Skill into Strength
Skin The Cat

into

Ring Dips 4x6

Workout

AMRAP 10
12 Hand Release Press Ups
45 Double Unders

Hero
Abbate
For time:
• Run 1 mile
• 21 Clean & Jerk 155/105#
• Run 800m
• 21 Clean & Jerk 155/105#
• Run 1 Mile

Friday

Weightlifting Focus
Banded Bench Press 9x3
Creates acceleration
Earthquake Bench 3x8
Creates instability to help build tension during lift

Workout

3RFT
400m Run
16 HSPU

TC 10 mins

Saturday
Three Peaks Day!!

Endurance

AMRAP 28
15 Deadlifts 80/50
50 Double Unders
10 Power Cleans
50 Double Unders
5 Front Squats
50 Double Unders

Weight remains the same for all 3 movements

Partner Workout
1k Run
5 Rounds Each
12 DB Thrusters 20/12.5
8 Sit Ups
4 Burpees
1k Run

Sunday

Just Move

4 Rounds
40s On/ 20s Off

Sit Ups
DB Deadlifts
Down Ups
Sit Ups
DB Front Squats
Press Ups
Sit Ups
Devil presses
Ring Rows