Monday
New Gymnastics Focus!
Bar Work
Pull ups/ Toes To Bar/ Bar Muscle Ups
Expect to go through kipping for each of these exercises to help efficiency during workouts
Workout
AMRAP 15
400m Run
12 Toes To bar
6 Each Arm DB Hang Clean & Jerk (1) 22.5/15
Tuesday
Strength
Tempo Front Squats
7x2
Start @60%
Increase after each set if form is maintained
Tempo- 32X3
Workout
EMOM 10
1. Cal Row
2. Rest
3. Wall Balls 20/14
4. Rest
5. Air Bike
6. Rest
7. Burpees
8. Rest
9. Ski Erg
10. Rest
Score = Total Reps
Just Move
3 Rounds
2 Minute Stations
30s Rest
Run 400-200m
6 Cal Row
8 Press Ups
30 Skips
10 Jumping Lunges
8 DB Deadlifts
6 Burpees
Wednesday
Partner Workout
AMRAP 24
12/9 Cal Bike/ Row/ Ski
6 Power Cleans 80/50
3 Burpees Over Bar
Endurance
1000m Row
800m Run
30 Db Box Step Overs 21/18 15/10
500m Row
400m Run
20 Db Box Step Overs
250m Row
200m Run
10 Db Box Step Overs
Thursday
Strength
In 20 minutes…
Work through rounds of
20s L Hang
6 Strict Ring Dips
6 Strict Pull Ups
Scale Up or Down accordingly
Workout
Baby Cindy
AMRAP 14
6 Pull Ups
12 Press Ups
17 Air Squats
Hero
Holleyman
Thirty rounds of:
•5 Wall ball shots, 20 pound ball
•3 Handstand push-ups
•225/155 pound Power clean, 1 rep
Friday
New Weightlifting Focus
Clean & Jerk
For the next 4 sessions we'll look at the Clean & Jerk, rather than dividing and focusing on just one of the movements.
Workout
4RFT
200m Run
7 Clean & Jerks (Split or Push) 60/40
Saturday
Lion’s Pride 2019!
Start Time 09:00
Estimated End Time 15:30
Sunday
Just Move
5 Rounds
40s On
15s Off
Ring Rows
Air Squats
Side Plank
Press Ups
Lunges
Row
DB Strict Press
Side Plank
