WEEKLY PROGRAM

 

Monday

 

Conditioning

İn a team of 3…

2 Rounds for time

60 Devil Press 50/35# (DB Burpee + Ground to Overhead)
60 Muscle Ups

Cap time 25 minutes

 

Gymnastic

EMOM x 10 minutes
7 Toes to Bar
7 Bar Dips
*In the same minute!

 

 

Tuesday

 

Strength

Back Squats
5 x 4 reps @ 75-80%

 

Conditioning

Alternating Minutes x 21 minutes
Min 1: 15/12 Calorie Machine
Min 2: 15 KBS 32-24
Min 3: 8 Strict Pull ups

 

 

Wednesday

 

Conditioning

5 Rounds

Min 1: 7 Power Cleans 50-30+ Max Air Squats with time remaining
Min 2: 12 Burpees
Min 3: 20 Wall Ball 9-6
Min 4: Rest

 

Gymnastics

10 Rounds (1:1 With a partner, or a new round every 90 seconds!)
7 Strict HSPU
7 Toes to Bar

 

 

Thursday

 

Conditioning

*Alternate in a team of 3…

10 Rounds (1:2 Work:Rest)
10 Hang Power Cleans 60-40
5 Toes to Ring
5 Ring Muscle Ups
5 Ring Dips

Cap time 35 minutes

 

 

Friday

 

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of
Dumbell Bench 65/45#
Strict Pull Up
5 Hang squat cleans 60-40 after each sets

-Rest 5 minutes

Every 0:30 seconds x 5 minutes
3 D-Ball Cleans 50-30
*This is 30 total reps!

 

 

Saturday

 

With a team of 3…

3 Rounds For time

500m Run ( each )
100 Wall Ball 9-6
100 Calorie Assault Bike
100 Calorie Row

Cap time 50 minutes

 

 

Sunday

 

Rest Day !!!

 

 

 

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