Monday

Gymnastics Focus
Bar Work
Kipping/ Butterfly Pull Ups is today's focus.

If you're already competent in both. Use this time to focus on Chest to bar variations, then look to achieve Max Reps for chin or chest, kipping or butterfly.

Workout
AMRAP 16

70 Double Unders
50 Air Squats
30 Hollow Rocks
10 Chest To Bar Pull Ups

Tuesday

Strength
Shoulder Press 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
EMOM 20
1. 150m Ski
2. 15 Press Ups
3. 300m Air Bike
4. 15 Db Shoulder Press 15/10

Just Move
4 Rounds
40s On/ 20s Off

Sit Ups
DB Deadlifts
Down Ups
Hollow Hold
DB Squats
Press Ups
Plank Hold
Devil presses
Ring Row Hold

Wednesday

Teams of 4
5000m Row
500 Double Unders
50 Syncro Down Ups

32 Min TC

Endurance

AMRAP 25
20 Box Jumps 24/21
20 Single Arm KB Swings Each Arm 24/16
200m Run

Thursday

Strength
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Superset with:

2 Turkish Get Ups Each Side

2 mins rest after each set

Workout

3RFT

400m Run
14 OH DB Lunges 20/12.5 (1)
14 HSPU

13 Min TC

Hero
Harper

1991m Run
70m Farmers Carry 20/12
60 Burpees
05 Rope Climbs
28 Db Snatches 22.5/15
05 Rope Climbs
60 Burpees
70m Farmers Carry 20/12

Weighted Vest Optional

Friday

Weightlifting Focus

20 minutes to find a heavy weight for this complex

Clean + Hang Squat Clean + Split Jerk

Workout

AMRAP 9
6 DB Hang Clusters 20/12.5
6 Burpees

Saturday

Endurance

6RFT
600m Run
16 Db Snatches 22.5/15
16 Goblet Squats
16 Sit Ups

Teams of 3
AMRAP 32
1-2-3-4-5....
Power Clean 80/50 (Each)

10 Syncro Sit Ups
200m Run Together

YGIG On Cleans

Sunday

Just Move

6 Rounds
35s On/ 20 Off
Lateral Box Hops
Jumping Lunges
Wall Sit
Ring Rows
DB Deadlifts
Dead Hang