Monday
Gymnastics Focus
Ring Muscle Up
Work through progressions towards a Ring Muscle up
Workout
AMRAP 16
i.
1 Strict Ring Muscle Up
11 DB Thrusters 20/12.5
16 Sit Ups
ii.
3 Pull Ups + 3 Press Ups
11 DB Thrusters 12.5/8
16 Sit Ups
Tuesday
Strength
Dumbbell Floor Press
4x
12 Reps
Complete 2 sets to find first working set
Once completed
Max Reps Press Ups using DB for handles
Workout
6RFT
12 KB Swings
8 Goblet Squats
10m Waiter Walk
i. 24/16
ii. 20/12
Time Cap 9 minutes
Just Move
5 Rounds
45s On
20s Off
Wall Sit
Jumping Squats
Press Ups
Plank on Medball
Wall Balls
Row
Wednesday
Teams of 4
AMRAP 25
i.
100 Wall Balls 20/14 (Working in pairs)
400m Run Together
100 Hang Squat Clean 42.5/30 (Working in pairs)
400m Run Together
ii.
100 Wall Balls 14/10 (Working in pairs)
400m Run Together
100 Hang Squat Clean 35/25 (Working in pairs)
400m Run Together
Endurance
i.
AMRAP 22
20/14 Cal Machine
15 Toes To Bar
10 KB Snatches (Swap sides each round) 24/16
ii.
AMRAP 22
20/14 Cal Machine
15 Toes To Target or High Knees
10 KB Snatches (Swap sides each round) 16/12 or DB Snatches
Thursday
Strength
Snatch Balance for load:
#1: 2 reps @ 80%
#2: 2 reps @ 80%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%
Workout
21-15-9
i.
Push Press 60/40
Box Jumps 24/21
V Sits
ii.
Push Press 40/30
Box Jumps 21/18
Half V Sits
Hero
Wood
5 Rounds of:
• Run 400 meters
• 10 Burpee box jumps, 24"" box
• 95/65 pound Sumo-deadlift high-pull, 10 reps
• 95/65 pound Thruster, 10 reps
• Rest 1 minute
Friday
Weightlifting Focus
Squat Strength
Tempo Front Squats 3333 5x2 @50%
Superset with 10 Front Rack Lunges with 2x Kbs
Workout
4RFT
i.
400m Run
8 Front Squats 70/45
8 Burpees Over Bar
ii.
400m Run
8 Front Squats 40/30
8 Burpees Over Bar
Time Cap 15 minutes
Saturday
Endurance
4RFT
i.
800m Run
20 Burpee Wall Balls 20/14
20 V Sits
ii.
800m Run
20 Burpee Wall Balls 14/10
20 Half V Sits
Partner Workout
AMRAP 28
YGIG
1 Power Clean i. 70/45 ii. 40/30
3 Front Squats
5 Deadlifts
7 Burpees Over Bar
9 Cal Machine
Sunday
Just Move
6 Round
35s On
20s Off
DB Box Step Ups
DB Deadlifts
DB Push Press
Ring Rows
High Knees
Skipping