Monday

Gymnastics Focus

Ring Muscle Up

The next 4 weeks will focus on the pulling and pressing strength of the ring muscle up.

Workout
10 Ring Muscle Ups
15 Burpees
20 Kb Swings 24/16
25 Cal Row/ Ski/ Air Bike
20 Goblet Squats
15 Burpees
10 Kb Snatches

Tuesday

Strength
4RFQ
15s Chin over Bar hold
15 Banded Hollow Pull Downs
15 Banded BTN Pulls

Workout
AMRAP 17
2 Rope Climbs
20 DB Thrusters 20/15
80 Double Unders

Just Move
3 Rounds
2 mins On/ 30s Off

8 Ring Rows + 6 Lunges

8 Wall Balls + 6 Press Ups

150m Air Bike + 6 Box Step Ups

100m Row + 12 Sit Ups

Wednesday

Teams of 3

AMRAP 16
12/9 Cal Air Bike
8 Toes To Bar

3 Minutes Rest

AMRAP 16
150m Row
8 HSPU

Endurance

27-24-21-18
Devil Presses 15/10
Burpees over DB
Cal Air Bike/ Row/ Ski

Thursday

Strength
Overhead Squat
5x 2 @80% of 1RM

Superset with
Split Squats 5x 8 Each Leg
Slow and at BW

Workout
2RFT

20 DB Snatches 20/12.5
20 DB OH Lunges (10ES)
200m Run

Hero Workout

SISSON
Complete as many rounds as possible in 20 minutes of:
• 15-ft rope climb, 1 ascent
• 5 burpees
• 200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Friday

Weightlifting Focus
Bench Press

Pressing strength will be our focus for the next 4 weeks, with us testing our 1rm bench press at the end.

Workout
AMRAP 14
3 Wall Walks
7 Power Cleans 70/45

Saturday

Endurance
400m Run
21 Unbroken Pull Ups
400m Run
15 Unbroken Pull Ups
400m Run
9 Unbroken Pull Ups

5 mins rest

Repeat with Press Ups

If reps are broken, run 200m and return back to the pull up bar to finish the reps.

Teams of 5
AMRAP 35
Athlete 1 200m Ski
Athlete 2 250m Row
Athlete 3 400m Air Bike
Athlete 4 200m Run
Athlete 5 Rest
Then...

10 Syncro Down Ups

Rotate through movements on the next round

Sunday

Just Move
4 Rounds
40s On / 15s Off
Battle Ropes
Ring Rows
Plank
Db Lunges
Db Deadlifts
Wall Sit
Med Ball Sit Ups
Med Ball Russian Twists
Med Ball Down Ups