Monday

New Gymnastics Focus!
Bar Work
Pull ups/ Toes To Bar/ Bar Muscle Ups
Expect to go through kipping for each of these exercises to help efficiency during workouts

Workout

AMRAP 15
400m Run
12 Toes To bar
6 Each Arm DB Hang Clean & Jerk (1) 22.5/15

Tuesday

Strength
Tempo Front Squats

7x2

Start @60%
Increase after each set if form is maintained
Tempo- 32X3

Workout

EMOM 10

1. Cal Row
2. Rest
3. Wall Balls 20/14
4. Rest
5. Air Bike
6. Rest
7. Burpees
8. Rest
9. Ski Erg
10. Rest

Score = Total Reps

Just Move
3 Rounds
2 Minute Stations
30s Rest

Run 400-200m

6 Cal Row
8 Press Ups

30 Skips
10 Jumping Lunges

8 DB Deadlifts
6 Burpees

Wednesday

Partner Workout

AMRAP 24
12/9 Cal Bike/ Row/ Ski
6 Power Cleans 80/50
3 Burpees Over Bar

Endurance

1000m Row
800m Run
30 Db Box Step Overs 21/18 15/10
500m Row
400m Run
20 Db Box Step Overs
250m Row
200m Run
10 Db Box Step Overs

Thursday

Strength
In 20 minutes…

Work through rounds of
20s L Hang
6 Strict Ring Dips
6 Strict Pull Ups

Scale Up or Down accordingly

Workout

Baby Cindy
AMRAP 14
6 Pull Ups
12 Press Ups
17 Air Squats

Hero
Holleyman
Thirty rounds of:
•5 Wall ball shots, 20 pound ball
•3 Handstand push-ups
•225/155 pound Power clean, 1 rep

Friday

New Weightlifting Focus
Clean & Jerk

For the next 4 sessions we'll look at the Clean & Jerk, rather than dividing and focusing on just one of the movements.

Workout
4RFT
200m Run
7 Clean & Jerks (Split or Push) 60/40

Saturday

Lion’s Pride 2019!

Start Time 09:00
Estimated End Time 15:30

Sunday

Just Move
5 Rounds
40s On
15s Off

Ring Rows
Air Squats
Side Plank
Press Ups
Lunges
Row
DB Strict Press
Side Plank