Monday
Gymnastic Focus
Each week will see a new exercise
This week will be Double Unders
If you're already competent at Double Unders...
AMRAP 10
10-20-30-40-50-60-70-80...
Every trip = 5 Pull Ups + 5 Press Ups
After Each Set = 10 Air Squats
Workout
4RFT
i.
30 Double Unders
20 Plate GTOH 20/15
10 Burpees Over Plate
ii.
60 Single Unders
20 Plate GTOH 15/10
10 Burpees Over Plate
Tuesday
Strength
Bench Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Workout
AMRAP 20
24/18 Cal Machine
12 Thrusters i. 42.5/30 ii. 30/20
Just Move
6 Rounds
30s On/ 20s Off
Air Bike
Jumping Pull Ups
DB Push Press
Row
Goblet Squats
Burpees
Wednesday
Partner Workout
EMOM 32
1. 1 Round of Cindy for Partner 1
2. 1 Round of Cindy for Partner 2
3. Max Cal Machine for Partner 1
4. Max Cal Machine for Partner 2
Score = Calories + Reps of Cindy
Endurance
AMRAP 25
20 Double Unders
1 Devil Press
1 Pull Up
20 Double Unders
2 Devil Presses
2 Pull Ups
20 Double Unders
3
3
3....
Dumbbells - 20/12.5 12.5/8
Thursday
Strength
Front Pause Squat for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
Workout
6RFT
15 Deadlifts
10 Front Squats
5 STOH
3 Rounds @ 50/35
2 Rounds @ 60/40
1 Round @ 70/45
Hero
Foo
• 170-lb. bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
• 7 chest-to-bar pull-ups
• 77 double-unders
• 170-lb. squat clean thrusters, 2 reps
• 28 sit-ups
Friday
Weightlifting Focus
Snatch
We're kicking things off with
High Hang Power/ Squat Snatch
Build to 3 reps with perfect form
Workout
21-15-9
DB Snatches 22.5/15
Box Jumps 24/21
Saturday
Partner Endurance
AMRAP 32
YGIG
200m Sandbag Run
10 Syncro Burpees over Sandbag
20/16 Cal Machine
10 Sandbag Back Squats
Teams of 4
AMRAP 40
400m Run Together
100 STOH 60/40
100 Burpees
400m Run Together
100 Partner Wall Balls 20/14
100 Pull Ups
400m Run Together
100 Cal Air Bike
100 Cal Row
Sunday
Just Move
6 Rounds
30s On/ 20s Off
Air Bike
Jumping Pull Ups
DB Push Press
Row
Goblet Squats
Burpees