Monday
Bank Holiday Partner Workout
AMRAP 12
200m Run
10 DB Snatches 22.5/15
10 Press Ups
1 mins rest
AMRAP 12
10/7 Cal Air Bike
10 Pull Ups
10 Sit Ups
1 mins rest
AMRAP 12
150m Row
15 Wall Balls 20/14
Tuesday
Strength
Front Pause Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
Workout
AMRAP 12
21 Double Unders
18 Hang Clean & Jerk (ea)
15 DB Squats 22.5/15
Just Move
4 Rounds
40s On/ 20s Off
Shuttle Runs
Single Arm Shoulder Press
Mountain Climbers
Wall Balls
Single Arm Shoulder Press
Air Bike
Air Squats
Hand Release Burpees
Wednesday
Partner Workout
2RFT
25 Unbroken Double Unders Each
400m Run Together
30 Hang Power Cleans 60/40
25 Unbroken Double Unders Each
400m Run
20 Hang Power Cleans 70/45
25 Unbroken Double Unders Each
400m Run
10 Hang Power Cleans 80/50
Endurance
In 8 minutes
1700m/1500m Row
Max Air Squats
2 minutes rest
In 8 minutes
1200m Run
Max Rounds
5 Burpees
10 Sit Ups
2 minutes rest
In 8 minutes
100 Wall Balls 20/14
Max Pull Ups
Thursday
Skill
Ring Muscle Up Progressions
If you have RMU
E3MO3M 15
1 Strict Muscle Up
3 Ring Dips
5 Toes To Rings
Workout
EMOM 15
1. 3 Strict Ring Muscle Ups or 6 Strict Pull Ups + 6 Press Ups
2. 15 Box Jumps 24/21
3. 30 Mountain Climbers
Hero
ZEMBIEC
5 rounds for time of:
• 11 back squats, 185/125 lb.
• 7 strict burpee pull-ups
• 400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Friday
Heavy Cleans
0-5 mins
3 Cleans 70-80%
6-10 mins
2 Cleans 80-90%
10-15 mins
1 Clean 90-95%
Workout
4RFT
15 Toes to Rings/Bar
15 Medball Cleans 20/14
15 Cal Row/ Air Bike
Time Cap 16 mins
Saturday
Endurance
5RFT
400m Run
15 DB Snatches 22.5/15
10 Down Ups
5 Legless Rope Climbs
TC 30 mins
Partner AMRAP 30
200m Run
10 Burpees
200m Run
10 Pull Ups
200m Run
10 GTOH 60/40
200m Run
10 Cleans
Take it in turns to complete 2 movements at a time
Repeat from Nov 07 2018
Sunday
Just Move
3 Rounds
40s On/ 20s Off
Single Arm Ring Rows
Db Deadlifts
Single Leg Wall Sit
Down Ups
Lateral Box Hops
Single Arm Ring Rows
Db Snatches
Single Leg Wall Sit
Battle Ropes
Plank