WEEKLY PROGRAM

 

( Gymnastic Week )

 

Monday

Gymnastic

Gymnastics technique work
Every 2:00 x 5 rounds (40 reps)
8 Bar Muscle Ups

Conditioning

With a Partner For time

200m Run (each)
40-32-24-16 reps of
Dumbell Hang Squat Clean 50/35#’s
50 Double Unders

Cap time 25 minutes

 

 

Tuesday

 

Barbell

Squat Snatches

3 Sets
EMOM x 5 minutes
5 Reps

* rest 2 min rest between sets

Conditioning

200m Run
20 Box Jumps 70/60
200m Run
20 Bar Muscle Ups
200m Run
20 Burpee Pull Ups
200m Run
20 Toes to Bar
20 GHD Sit Ups
200m Run
20 Strict HSPU

Cap time 25 minutes

 

 

Wednesday

 

Back Squats
6 x 6 reps @ 70% +

3 Rounds
30/25 Calorie Assault Bike
10 D-Ball Cleans 50/30
30m Handstand walk
*Alternate in a team of 4 people on the Assault Bike

 

 

Thursday

Grip, Core Strength

For time
100 Toes to Bar
*Every time you break, complete 5 Heavy deadlifts 130/80

Cap time 10 minutes

* Rest 10 minutes

Conditioning

For time
5 Rounds
5 Muscle Ups
5 Deficit HSPU
Into…
50 GHD’s
Into…
5 Rounds
5 Muscle Ups
5 Deficit HSPU

Cap time 25 minutes

 

 

Friday

 

Strength

Back Squats
7 x 5 reps @ 75% +

 

Conditioning

7 Rounds
7 Power Snatch 60/40
7 Strict Deficit HSPU
7 High Box Jumps 70/60

Cap time. 20 minutes

 

 

Saturday

Barbell

Clean And Jerk
-Work up to a heavy single for the day!

Cap 10 minutes

Power Cleans (With a partner for time)
50 @ 60/35 (5’s touch and go)
40 @ 70/40 (4’s touch and go)
30 @ 85/45 (3’s touch and go)
20 @ 95/50 (2’s touch and go)
10 @ 110/60 (Singles)

Cap time 15 minutes

* Rest 10 minutes

Gymnastic

3 Rounds For time

600m Run
10 D ball Clean 50/30
20m Handstand Walk

Cap time 20 minutes

 

 

Sunday

 

Rest Day !!!

 

 

 

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