Monday
Gymnastics Focus
Handstands
Continue to progress with
Kicking up
Build strength using negatives
Cycling strict and kipping reps
Walking on your hands
Workout
AMRAP 12
200m Run
12 HSPU
12 DB Snatches 22.5/15
Tuesday
Strength
Thruster for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Workout
FRAN
21-15-9
Thrusters 42.5/30
Pull Ups
Just Move
4 Rounds
45s On
20s Off
Plate GTOH
Plate Lunges
Burpees onto plate
Sit Ups
Wall Balls
Ring Rows
Hollow Holds
Wednesday
Partner Workout
5RFT
60 Cals Row/ 50 Air Bike/ 50 Ski Erg(!!)
30 Devil Presses 20/12.5
Every 3 minutes...20 Partner Wall Balls 20/14
Endurance
Fight Gone Bad
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)
Thursday
Strength
5RFQ
1 Legless Rope Climb/ Rope Hold/ Rope Walk
1 Length OH DB Lunges
20 Deadbugs
2 mins rest
Workout
AMRAP 16
400m Run
10 Burpee Box Jumps 24/21
10 Toes To Bar/ Rings
Hero
THE LYON
5 rounds, each for time of:
•165-lb. squat cleans, 7 reps
•165-lb. shoulder-to-overheads, 7 reps
•7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
Friday
Weightlifting Focus
Deadlifts
Sumo Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
Workout
AMRAP 12
2 Deadlifts @90% of SDL
12 Burpees over bar
22 Cals Row/ Air Bike/ Ski Erg
Saturday
Endurance
3RFT
1k Run
30 DB Hang Clusters 20/12.5
TC 35 mins
Teams of 5
In Canon
AMRAP 28
15/12 Cal Ski Erg
15 Sit Ups
15 Box Jump Overs 24/21
15 Down Ups
15 DB STOH 22.5/15
Sunday
Just Move
3 Rounds
60s On/ 25s Off
Ski Erg
Burpees
Ring Rows
Air Bike
Mountain Climbers
Kb Swings
