Over the next 4 weeks we’ll be testing out a tier system with the programming. Tier i. will be the same as Rx, Tier ii. will be a scaled version, it will apply mostly to gymnastics movements as these usually require a change in movements, whereas weightlifting remains the same but a lighter load. The idea is to find a tier that you can suits your fitness capabilities, which should then help you progress to the next tier up. Feedback is welcome on this, perhaps are third tier which is further scaled may be useful?

Monday

Strength

Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 1 rep

Workout
3RFT

i.
15 Push Jerks 60/40
15 Toes To Bar
400m Run

ii.
15 Push Jerks 40/25
15 High Knees
400m Run

TC 12 minutes

Tuesday

Strength

10x3 Banded Back Squats

Keep weight light and focus on speed and positioning

Workout
AMRAP 15

i.
10 Pistols
15 HSPU
20 Cal Machine

ii.
10 Air Squats
15 Piked Press Ups
20 Cal Machine

Just Move

EMOM 40

Min 1. 12\8 Cal Machine + 4 Burpees
Min 2. 30 Skips + 10 Wall Balls
Min 3. 18 Plate GTOH
Min 4. Rest

Wednesday

AMRAP 32

i.
450 Double Unders
30 Bar Muscle Ups
15 Devil Presses 20/12.5

ii.

900 Single Unders
45 Pull Ups + 45 Box Dips
15 Devil Presses 12.5/8

Endurance

AMRAP 26
200m Run
12 Power Cleans i) 60/40 ii) 40/25
200m Run
12 STOH
200m Run
12 Front Squats

Aim for 5 rounds

You should be looking to go unbroken on the barbell for the first half of the workout.

Thursday

Strength

5RFQ
20s Side Plank
20s Side Plank
2 Lengths KB Crossover Walk
4 Dragonfly's (Scale by tucking one leg in)

Workout

AMRAP 12
i.
7 Toes To Bar
14 KB Swings 24/16
7 Burpees

ii.
7 High Knees/ Toes To Target
14 KB Swings 20/12
7 Burpees

Target = 6-9 Rounds
Try to go unbroken on the first two movements, recover on the burpees by going steady

Hero

Nate
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings

Friday

Strength

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

Workout

AMRAP 10
i.
1 Deadlift @80% of 1RM
6 Box Jumps 24/21
11 Press Ups

ii.
1 Deadlift @60% of 1RM
6 Box Jumps 21/18
11 Squat Rack/ Knee Press Ups

Saturday

Endurance

1600m Run
25 Wall Balls 20/14
25 DB Surrenders 20/12.5
1200m Run
20 Wall Balls
20 DB Surrenders
800m Run
15 Wall Balls
15 DB Surrenders
400m Run
10 Wall Balls
10 DB Surrenders

TC 40 mins

Partner Workout
AMRAP 28
YGIG
6 Hang Power Cleans 80/50
6 Front Squats
100m Run
Syncro Burpees Over Bar

Chosen weight should be moved unbroken

Sunday

Just Move

5 Rounds
45s On
25s Off

Wall Sit
DB Shoulder Press
Ring Rows
Down Ups
Air Bike
Rope Walks