Monday

Gymnastics Focus
Show us what you've got!
Final week of Muscle Up progressions to strengthen your Pull and Press

Workout
EMOM 20

1. 2 Strict Muscle Ups
2. 16 DB Front Rack Lunges (1) 22.5/15
3. 15/10 Cal Air Bike
4. 45s Plank
5. Rest

Tuesday

Strength
4 Rounds
200m Row AFAP
50 Banded Flutter Kicks
3 Mins rest

Workout

For Time
1000m Row
40 Pull Ups
30 Burpees
400m Run

Just Move

3 Rounds
1 Min rest between AMRAPs
AMRAP 3
10 Plate GTOH
5 Burpees Onto Plate

AMRAP 3
8 Wall Balls
8 Press Ups

AMRAP 3
7/5 Cals Air Bike
12 Lunges

Wednesday

Teams of 3
AMRAP 34
YGIG
100m Run
10 DB Deadlift 22.5/15
2 Wall Walks

Endurance

AMRAP 30
600m Run
30 Plate GTOH 20/15
20 Toes To Bar

Thursday

Strength

5RFQ
6 Toes To Bar/ Target/ Rings
1 Seal Walk/ 30s High Plank
12 Deadbugs

Workout

3 Rounds
60 Double Unders
15 Wall Balls 20/14

1 min rest

3 Rounds
60 Single Unders
10 Medball Cleans

Hero
Ledesma
AMRAP in 20 minutes of:
•5 Parallette handstand push-ups
•10 Toes through rings
•20 pound Medicine ball cleans, 15 reps

Friday

Weightlifting Focus
It’s time to test Shoulder Press and then Bench Press 1RMs

Workout

Sale Sharks Rowing Test
6 Rounds
30s On/ 30s Off

Targets Female - 850m Male - 1000m

Saturday

Endurance

Heavy Helen
3RFT
800m Run
21 KB Swings 32/24
12 Chest to bar pull ups
20/14lbs Vest for Rx

Teams of 4
AMRAP 32
YGIG
10 Cal Row
10 Press Ups
10 Cal Air Bike
10 Pull Ups

Sunday

Just Move
6 Rounds
45s On/ 20s Off
Rope Walks
Down Ups
Sit Ups
Wall Balls
Rowing