Monday

Gymnastics Focus
Handstands
Kick Ups, Positioning, Strict, Kipping, Walking

Workout

EMOM 15
1. 15 HSPU
2. 15/10 Cal Air Bike
3. 15 C2B Pull ups
4. 15/10 Cal Row
5. Rest

Tuesday

Strength

Push Press for load:
#1: 6 reps @ 60%
#2: 6 reps @ 60%
#3: 6 reps @ 60%
#4: 6 reps @ 60%
#5: 6 reps @ 60%

Complete 30m Waiter Walk after each set

Workout
5RFT
10 Toes to Bar/ Rings
10 Db Front Rack Lunges 20/15
10 Burpees
10 Db Push Press

Just Move
5 Rounds
50s On/ 20s Off
Wall Walk Hold
Grasshoppers
Press Ups
Air Bike
Jumping Squats
Wall Sit

Wednesday

Teams of 3

400m Run Together
30 Clean & Jerks 60/40
400m Run
50 Partner Syncro Down Ups (1 resting)
400m Run
30 Clean & Jerks 80/50
400m Run
50 Syncro Pistols (Scaling 100 Air Squats)

Endurance
AMRAP 28
200m Farmers Walk 1x 24/16
400m Run
40 Kb Swings
20 Lunges

Thursday

Strength
Upper Body Pump
Upper Body Pump

5x3 Chin Ups
5x5 Ea Filly Presses
5x 30 Banded Pull Aparts

Workout

EMOM 8
5 Pull Ups + 10 Press Ups
In remaining time.. Max Air Squats

Hero

Marston
Complete as many rounds as possible in 20 minutes of:
• 405/275 lb. deadlift, 1 rep
• 10 toes-to-bars
• 15 bar-facing burpees

Friday

Weightlifting Focus
Deadlift
Not strictly weightlifting but we've not done a Deadlift cycle since the Strength Program.

Tempo Deadlifts
6x3 @75%

X232

Workout
21-15-9
Deadlifts 100/70
Wall Balls 20/14
400m Run Between sets

Saturday

Endurance
4x AMRAP 8
90s Rest

16/12 Cal Row
12 Plate GTOH 20/15

8 Toes To Bar
12 Burpees

100m Run
12 Kb Swings 24/16

12 Wall Balls 20/14
16 Hollow Rocks

Partner Workout
2 Rounds
4 Mins On
1 Min Off

Max Cal Row

Max STOH 60/40

Max Pull Ups

Max Syncro Goblet Squats 20/12.5

Sunday

Just Move

3 Rounds
45s On/ 30s Off
Box Jumps
Wall Sit
Side Plank
OH Plate Hold
Press Ups
Side Plank
Ring Rows
DB Deadlifts
Plank