WEEKLY PROGRAM Monday Gymnastic Day For time 15-12-9 Muscle Ups (OR 30-24-18 pull ups) 100-75-25 Air Squats Cap time 15 minutes Gymnastics strength work 4 Sets 10 Strict Ring Dips 10 Strict Pull Ups Tuesday Barbell Snatches Every 0:30 seconds x 10 minutes 1 Rep @ 75% Conditioning EMOM x 10 minutes (in the same…

WEEKLY PROGRAM With a partner for time! Strength Back Squats 100 Reps @ 60-40 80 Reps @ 75-50 60 Reps @ 90-60 40 Reps @ 105-70 20 Reps @ 120-80 *Alternate sets with a partner to complete the reps for quality and time. Cap time 25 minutes Conditioning 5 Rounds 6 Bar Muscle Ups 6…

WEEKLY PROGRAM Monday Strength 7 Rounds (Start a new round every 90 seconds) 3 Strict Press %80-85 (from floor) 5 Pull Ups 7 Chest to Bar Pull Ups Conditioning 5 Rounds (1:1) 15 Calorie Row 50 Double Unders 15 Double KB Front Squats 24-16 *Alternate rounds with a partner! Cap time 30 minutes Tuesday Back…

WEEKLY PROGRAM Monday Strength 6 Rounds (1:1 Work:Rest) 5 Power Cleans 90-50 5 Bar Muscle Ups *Alternate rounds with a partner Conditioning 3 Rounds (1:2) 15 Calorie Assault Bike 15 Double KB Front Squat 24-16 15 Calorie Assault Bike *Alternate in a team of 3 people Tuesday Strength EMOM x 10 minutes 10 Back Squats…

WEEKLY PROGRAM Monday Strength 3 Sets (Alternate in a team of 3 people) 20 Deadlifts 90-60 40 m D ball carry 50-30 Cap time 15 minutes Conditioning 10 Rounds (Start a new round every 2:00) 15 Toes to Bar 10 KB Snatches 32-20 (6 Each arm) Accessory Strict DB Press 3 x 7 Reps (7…

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