Monday
Gymnastics Focus
Bar Muscle ups
Progressions to improve positioning and strength
Workout
For Time
800m Run
Into
6 Rounds
2 Bar Muscle Ups (Scaling 2 Pull ups + 2 Press Ups)
12 Air Squats
22 Double Unders
Into
800m Run
Tuesday
Castle Games Qualifier 19.2
Time Cap 20 minutes
30 Wall Balls 20/14 (Scaled 14/6)
30 Burpee Box Jumps 24/21 (Scaled Step up)
100 Double Unders (Scaled 100 Single Unders)
30 Power Snatches 35/25 (Scaled 30 KB Swings 24/16)
30 Cal Air Bike (Scaled Cal Row)
100 Double Unders
30 Burpee Box Jumps
30 Wall Balls
Just Move (09:30 & 18:30)
5 Minutes to complete
50/40 Cal Air Bike or 60/50 Cal Row
1 minute rest
Then
3 Rounds
45s On / 20s Off
Devil Presses
Sit Ups
Shuttle Runs
High Knees
DB Push Press
1 minute rest
Then
5 Minutes to complete
50/40 Cal Air Bike or 60/50 Cal Row
Wednesday
Partner Workout
21-15-9
Front Squats 42.5/30
Burpees over Bar
P1 Completes all Front Squats
P2 Completes all Burpees
200m Run
P2 Completes all Front Squats
P1 Completes all Burpees
200m Run
21-15-9
Push Press
Sit Ups
P1 Completes all Push Press
P2 Completes all Sit Ups
200m Run
P2 Completes all Push Press
P1 Completes all Sit Ups
Endurance 18:30 Class (Max size 15)
The Chief
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Thursday (Max size 15)
Strength
Pull Ups Negatives 5x3
Handstand Negatives 5x3
Workout
4RFT
15 Goblet Squats
13 Pull Ups
11 HSPU
400m Run
15 min Time Cap
Hero (Max Size 20)
Hortman
Complete as many rounds as possible in 45 minutes of:
• Run 800 meters
• 80 Squats
• 8 Muscle-ups
Friday (Max Size 15)
Weightlifting Focus
Clean
Breaking down the Clean, in the main the focus will be dropping under the bar after watching TCG 19.1!
Workout
AMRAP 13
6 Power Cleans 60/40
12 Pull Ups
6 Squat Cleans
12 Press Ups
Saturday
Endurance (Max Size 15)
AMRAP 28
2 Seated Legless Rope Climb
8 Toes To Bar
14 Medball Cleans 20/14
20 Cal Air Bike/ 30 Cal Row
Partner AMRAP 25
AMRAP 25
YGIG
10 Dumbbell Thrusters 20/15 LH
50 Double Unders
10 Dumbbell Thrusters RH
50 Double Unders
Sunday
Just Move
3 Rounds
3 mins on/ 1 min off
2 Burpees + 5 Air Squats + 8 Ring Rows
3 DB Deadlifts + 5 DB Front Squats + 7 DB STOH
4 Wall Balls + 6 MB Down Ups + 8 MB Sit Ups