Monday
Weightlifting Focus
Snatch
Specifically Squat Snatch & Overhead Squat positioning
Workout
4RFT
9 Power Snatches 50/35
16 Air Squats
200m Run
Tuesday
Strength
Front Squat Complex
1 Pause Front Squat + 1 Front Squat
Use 6 sets to build to a heavy weight for this complex
Two second pause at the bottom
Workout
AMRAP 15
15 Cal Row/ Bike/ Ski
15 Plate GTOH 20/15
15 Toes To bar
Just Move
5x AMRAP 5
100m Row
15 KB Swings
250m Air Bike
14 Lunges
100m Ski
13 Press Ups
25/50 Double/ Single Unders
12 Sit Ups
100m Run
11 Burpees
2 minutes rest between AMRAPs
Wednesday
Teams of 4: AMRAP 40
1 Minute On/ 3 Minutes Off
100 Cal Row
100 DB Push Press 22.5/15
100 Sit Ups
100 Wall Balls 20/14
Endurance
AMRAP 35
800m Run
40 Pull Ups
20 GTOH 60/40
Thursday
Skill
Flight Simulator
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
• Unbroken Double Unders
12 min TC
Use this time to work on Double Unders if this isn’t possible
Workout
5RFT
35 Double Unders
7 Deadlifts 120/90
Hero
Jorge
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Friday
Gymnastics Focus
Body weight Pressing Strength
Expect to see
Press Ups
Ring Press Ups
Ring Dips
Box Dips
HSPU
Workout
Cindy XXX
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Saturday
Endurance
1 Mile Run
80 Wall Balls 20/14
60 KB Swings 24/16
40 Box Jumps 24/21
1 Mile Run
Partition Wall Balls/ KB Swings/ Box Jumps as you wish
Partner Workout
3x AMRAP 12
7 Hang Power Cleans 60/40
7 Burpees over bar
100m Run
DB Deadlifts 22.5/15
200m Air Bike
6 Pull Ups
1 Min Rest between AMRAPs
Sunday
Just Move
3 Rounds
45s On
25s Off
Battle Ropes
Wall Sit
Grasshoppers
Weighted Lunges
Plank
DB Strict press
Box Step Ups
Down Ups
Shoulder Taps