Monday

Time to test the Deadlift!

Deadlift 1Rm

Workout

3RFT
1 Deadlift @80%
10 Burpees Over Bar

Time Cap 3 minutes

Tuesday

Strength

Tempo Front Squats
3333

5x4 @50%

Workout

4 OH Surrender i. 24/16 ii. 16/8
8 Kb Snatches
12 Kb STOH
16 Goblet Squats
20 Kb Swings
400m Run

4 Reps into
8 + 4 Reps into
12 + 8 + 4 Reps etc

Just Move
5 Rounds
90s On
45s Off

45s Plank + Press Ups

45s Wall Sit + Wall balls

30s Deadhang + High Knees

30s Ring Ring Hold + Ring Rows

Wednesday

Teams of 3

YGIG
3 Rounds
8 Toes To Bar / High Knees
12 Power Cleans i. 60/40 ii. 40/25

800m Run

3 Rounds
8 Bar Muscle Ups/ Pull Ups / Squat Rack/ Jumping Pull Ups
12 STOH

800m Run

Time Cap 40 minutes

Endurance

EMOM 32

1. 14 Wall Balls 20/14
2. 16/12 Cal Row
3. 14 Plate GTOH 20/15
4. Rest

Thursday

Strength
Tempo Pull Ups

3333

5x3

Use Bands or Ring Rows to scale

Finish with
Tabata
Pvc+2.5kg Rotations

Workout
Double Baseline

500m Row
40 Air Squats
30 Sit Ups
20 Press Ups
40 Pull Ups
20 Press Ups
30 Sit Ups
40 Air Squats
500m Row

Hero
Tom

Complete as many rounds in 25 minutes of:
• 7 Muscle-ups
• 155/105 pound Thruster, 11 reps
• 14 Toes-to-bar

Friday

Time to test the Handstands!

Handstand Retest!

Max Strict HSPU

or

HSPU with Abmats

or

Seated DB Press

Workout

3 Rounds
90s Per Station
30s Rest

Cal Machine
DB Front Squats i. 22.5/15 ii. 12.5/8
Sit Ups

Saturday

Endurance

1k Run
20 DB Burpee Box Step Overs
Box 21/18 DB 20/15

2k Row
30 Wall Balls 20/14

3k Bike
40 Russian Swings 32/24

Partner Workout

AMRAP 32
Complete full rounds of
8 HSPU
16 Pull Ups
200m Run

Sunday

Just Move

6 Rounds
35s On
20s Off

Rope Walks
Ring Rows
Plank on Medball
DB Front Rack Lunges
DB Thrusters
Row