Monday

Gymnastics Focus
Plyometrics

4x Step off box + High Jump

4x High Jump over PVC + 3 Broad Jumps

4x 5 High Jumps over PVCs

Minimal ground contact time

Workout
AMRAP 14
25 Double Unders or 50 Single Unders
12 DB Thrusters i. 20/15 ii. 12.5/8
6 Sit Ups

Tuesday

Strength

Front Squat for load:
#1: 1 rep @ 90%
#2: 1 rep @ 90%
#3: 1 rep @ 90%
#4: 1 rep @ 90%
#5: 1 rep @ 90%

Workout

For Time
i.
25 Toes To Bar
400m Run
25 Pull Ups
400m Run
25 Wall Balls 20/14
400m Run
25 Down Ups

ii.
25 High Knees/ Toes To Rings
400m Run
25 Jumping/ Squat Rack Pull Ups
400m Run
25 Wall Balls 14/10
400m Run
25 Down Ups

Just Move

6 Rounds
35s On/ 15s Off
Pull Ups/ Jumping Pull Ups
Half V Sits
Ski
Ring Rows
Sit Ups
Row
Plank

Wednesday
Partner Workout

3x AMRAP 9
1 min rest
1. 12/9 Cal Bike + 12 Jumping Lunges

2. 20 Double Unders + 5 Devil Presses i. 22.5/15 ii. 15/10
40 Single Unders

3. 12 Wall Balls i. 20/14 ii. 16/10 + 1 Wall Walk

Endurance

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.

Thursday

Strength

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Superset with

3 Manmakers

Workout

Shoulder Press @50% of 1rm

After each set - Complete an 800m Run (3 runs)

For every break before a full set - Complete 15 Down Ups

Hero

Bradley
10 rounds for time of:
• Sprint 100 meters
• 10 Pull-ups
• Sprint 100 meters
• 10 Burpees
• Rest 30 seconds

Friday

Weightlifting Focus

Snatch

Snatch Complex

Snatch + Hang Snatch + Overhead Squat

Workout

1. 16 DB Snatches i. 20/12.5 ii. 15/8
2. 16/12 Cal Row
3. 16 HSPU or Seated Press
4. Rest

Saturday

Endurance

12RFT
200m Run
2 Power Cleans 90/50
4 Burpees Over Bar

Teams of 3

AMRAP 30
30s on 60s off

60 Box Jumps 24/21
60 Press Ups
60 Hang Power Cleans 60/40
60 Jumping Lunges
60 Ring Rows

Sunday

Just Move

4 Rounds
45s On/ 25s Off

Skipping
Plank Traverse
Russian Swings
Press Ups
High Knees
Air Bike
Burpees