Monday

Weightlifting Focus

Tempo Snatch

Three seconds from floor to knee (first pull)
5x3

Workout
EMOM 12

1. 2 Snatches @Tempo Snatch weight
2. 15 Burpees
3. 15 Pull Ups
4. 15 Hollow Rocks

Tuesday

Strength

Good Mornings 5x4

Superset with

30s Hamstring Long Lever Hold

Workout

4RFT
400m Run
18 Kb Snatches 24/16

Just Move

5 Rounds
50s On
20s Off
Burpees Over DB
Ring Rows
Jumping Squats
Wall Sit
Air Bike
Dead hang
DB Push Press

Wednesday

Endurance
2RFT
800m Run
20 Push Press 60/40
600m Run
20 Power Cleans
400m Run
10 Clusters

Partner Workout
For Time
1k Run
10 Syncro Burpees over bar
2k Row
20 Syncro Sit Ups
3k Air Bike
30 Deadlifts 120/80

Thursday

Strength
Pause Thruster
Two seconds pause at the bottom of the squat

Focus on power out of the squat, as well good positioning as you transition to the press.

6x2

Workout
30 Thrusters 42.5/30
30 Chest to bar pull ups

Hero

Maupin
4 rounds for time of:
• Run 800 meters
• 49 push-ups
• 49 sit-ups
• 49 squats

Friday

Gymnastics Focus
Russian Dips 4x3

Superset with

45s Shoulder taps

Workout

21-15-9
Ring Dips
Deadlifts 100/70

400m Run between sets

Saturday

Endurance

3 Girls 1 Hour

Helen
3RFT
400m Run
21 Kb Swings 24/16
12 Pull Ups

Karen
150 Wall Balls 20/14

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

45 min TC

Teams of 3
AMRAP 25
1. 400m Run
Max...
2. Push Press 35/25
3. Ring Rows

Swap movements once runner is back

Score = Total Numbers of reps

Sunday

Just Move

2 Rounds
4x AMRAP 3
1 min rest

7 Cal Air Bike
7 Burpees

25 Skips
8 Wall Balls

150m Ski
10 Lunges

10 Press Ups
10 Air Squats