Monday

Weightlifting Focus
Deadlift

We'll be building that posterior chain for the next four weeks!

Tempo Deadlifts 6 x 3
X252

Superset with
Single Leg RDL 6 x 4 EL

Workout

4x
90s On
90s Off

250m/200m Row
Max Deadlifts 80/50 50/35

250m/200m Row
Max Burpees Over Bar

Score = Total Deadlifts + Burpees

Tuesday

Strength

10 x 3 Banded Resisted Pull Ups

or

10 x 5 Banded Resisted Ring Rows

75 Banded Bicep curls & 75 Pull Aparts

Workout
15-12-9-6-3

Front Squats 60/40
Press Ups
Pull Ups

ii.
Front Squats 40/25
Knee/ Squat Rack Press Ups
Squat Rack / Jumping

Just Move

5 Rounds
45s On
20s Off
Wall Balls
Row
Jumping Squats
DB Alternating Strict Press
Skipping
Rope Walks

Wednesday
Partner Workout

Share the work
1000m Row or 2.2km Air Bike
25 Thrusters i. 42.5/30 ii. 30/20
750m Row or 1.6km Air Bike
50 Thrusters
500m Row or 1.1km Air Bike
75 Thrusters
250m Row or 500m Air Bike
100 Thrusters

Endurance

AMRAP 26
400m Run
21 DB Push Press 22.5/15
21 Hollow Rocks

ii.
DB Push Press 15/10
21 Sit Ups

Thursday

Strength

5RFQ
5 Strict Toes To Bar
10 Deadbugs
45s Medball Plank

Workout

EMOM 21
Min 1. 15/12 Cal Air Bike or Ski
Min 2. 9 Toes To Bar ii. Strict High Knees
Min 3. 3 Wall Walks

Hero
Artie

Complete as many rounds as possible in 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95/65 lb.

Friday

Gymnastics Focus

Handstands!

It's time to get upside down again.

Max Strict HSPU

or

HSPU with Abmats

or

Seated DB Press

Workout
21-15-19
Sumo Deadlift High Pull i.42.5/30 ii. 30/20
HSPU

Saturday

Endurance

AMRAP 32

i.
4 Front Squats 80/50
8 Burpees over bar
12/9 Cal Machine

ii.
AMRAP 32

4 Front Squats 40/25
8 Burpees over bar
12/9 Cal Machine

Teams of 3
5 Rounds
40s Cal Row
40s Wall Balls 20/14
40s DB Lunges 15/10

ii.
16/10 Wall Balls
12.5/8 DB Lunges

Score = Total Reps

Sunday

Just Move

3 Rounds
40s On/ 20s Off

Single Arm Ring Rows
Db Deadlifts
Wall Sit
Down Ups
Lateral Box Hops
Single Arm Ring Rows
Db Front Squats
KB Swings
Battle Ropes
Plank