Monday

New Weightlifting Focus

Back Squats

Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
#6: 2 reps

Workout
2RFT
23 Cal Air Bike/Ski/ Row
17 Air Squats
13 Burpees

Tuesday

Strength

3RFQ
5 Pull Up Negatives
7 Elevated Ring Rows
9 Weighted Scap Pulls

Rest 2 mins

Workout
Jackie
1000m Row
50 Thrusters 20/15
30 Pull Ups

Just Move
5 Rounds
35s On/ 15s Off
Mountain Climbers
Dead Hang
Wall Balls
Skipping
Lunges
Plank
Ring Rows

Wednesday
Teams of 3
1k Run
30 Ring Muscle Ups
30 Syncro Down Ups
800m Run
20 Ring Muscle Ups
20 Syncro Down Ups
600m Run
10 Ring Muscle Ups
10 Syncro Down Ups

Endurance
AMRAP 25
3 Devil Presses 20/12.5
5 DB Squats
7 Sit Ups

Thursday

Strength
Clean Complex
Build to a heavy complex of
1 Clean Pull
1 Clean

Workout
7RFT
4 Cleans 70/45
6 Burpees Over Bar

Hero Workout
Glen
For time:
•135/95 pound Clean and jerk, 30 reps
•Run 1 mile
•15 foot Rope climb, 10 ascents
•Run 1 mile
•100 Burpees

Friday

New Gymnastics Focus
Everything Upside Down

If you're competent at HSPU, try...
Headstand into HSPU into HS Walk

Workout
For Time
30 HSPU
30 Cal Air Bike/ Ski/ Row
30 Pull Ups

Saturday
Endurance
4RFT

2 Rounds
12 Deadlifts 60/40
9 Hang Power Cleans
6 Push Jerks

Then...
400m Run

Teams of 3
AMRAP 32
YGIG
50 Double Unders
15 DB Snatches 22.5/15
10 Toes To Bar

Sunday
Just Move8 Rounds
30s On/ 15s Off

Air Bike
Jumping Squats
Ski
Press Ups
High Knees