Monday

Gymnastics Focus
Handstands
Test Week!
Time to test your new found upside down strength!

Deficit/ Max Reps/ Walking

Workout
AMRAP 9
10 Cal Air Bike/ Ski/ Row
3-6-9-12-15-18
HSPU

Rest 2 Mins

AMRAP 9
100m Run
3-6-9-12-15-18
Plate GTOH 20/15

Tuesday

Strength
4 Rounds
7 Single Leg Kb RDL (EL)
14 Banded Kb Swings
30m Broad Jumps

Rest 90s

Workout
Helen
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

Just Move
3 Rounds
50s On/ 20s Off

Shuttle Runs
Wall Balls
Ski Erg
High Knees
Lateral box Hops
Sit Ups
Air Bike
DB Push Press
Row

Wednesday

Partner Workout
AMRAP 28
YGIG
10 Toes To Bar
10 Deadlifts 42.5/30
400m Run Together
10 Pull Ups
10 Hang Power Cleans 42.5/30
400m Run Together
10 Hand Release Press Ups
10 Thrusters 42.5/30

Endurance
3 Rounds
250m Row/ Ski
10 Devil Presses 20/12.5
10 Burpees

2 Rounds
350m Row/ Ski
15 DB Squats
15 Burpees

1 Round
500m Row/ Ski
20 DB Thrusters
20 Burpees

Thursday

Strength
4RFQ

25 Double Unders or 30s Double Under practice
Every break = 10 added reps)

20 Tempo Press Ups (2222)

15 Box Jumps
Focusing on full hip ext and confident landing

10 Elevated Ring Rows

Workout
For Time
120 Double Unders
60 STOH 50/35
30 Burpees over bar

Hero
D-Day Remembrance
5 Rounds

6 strict Pull Ups

6 Squat Cleans 75/47.5

19 Kettlebell Swings 24/16

44 Double Unders

Friday

Weightlifting Focus
Deadlift
Time to retest your 1RM

Workout

Using 50% of 1rm
21-15-9
Deadlift
Sit Ups

Saturday

Partner Endurance: Dumbbell DT
5x
1 Round of DT each (Unbroken)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
400m Run Together

Teams of 3
AMRAP 30
Complete rounds of
5 Pull Ups
10 Press Ups
15 Air Squats
20 Pulls On Ski Erg (row if needed)

Score = Total Meters

Sunday

4 Rounds
40s On/ 20s Off

Skipping
Down Ups
Flutter Kicks
Air Bike
Jumping Lunges
Hollow Hold
Row
Air Squats
Plank