Monday, April 10th
STRENGTH
3×4*
Tempo Deadlift (11X1)
*Keep weight Heavy across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 5 Tempo
WORKOUT (PERFORMANCE)
FOR TIME*
33 TNG Deadlifts (185/135)
400m Run
22 TNG Deadlifts (225/155)
400m Run
11 TNG Deadlifts (275/185)
400m Run
*For every drop complete 10 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.
(Score is Time)
WORKOUT (FITNESS)
FOR TIME*
30 TNG Deadlifts (135/95)
400m Run
20 TNG Deadlifts (155/105)
400m Run
10 TNG Deadlifts (185/135)
400m Run
*For every drop complete 6 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. Bar can be held at waist but can not rest on the body.
(Score is Time)
Tuesday, April 11th
STRENGTH (PERFORMANCE)
EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Handstand Push-Ups*
MIN 2 – :40 Mixed Grip KB/DB Hold** (Athlete Choice, Mod)
MIN 3 – EZ Cardio
*Goal is to complete unbroken.
**Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.
(No Measure)
Week 3 of 9 Strict Gymnastics
STRENGTH (FITNESS)
EMOM x 12 MINUTES
MIN 1 -5-7 Box Piked Push-Ups
MIN 2 – :40 Mixed Grip KB/DB Hold* (Athlete Choice, Mod)
MIN 3 – EZ Cardio
*Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.
(No Measure)
Week 3 of 9 Strict Gymnastic
WORKOUT (PERFORMANCE)
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Handstand Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (50/35)
-Rest 2:00 b/t Sets-
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than 90-degrees on the leading leg.
(Score is Lowest Rounds + Reps)
WORKOUT (FITNESS)
2 SETS
AMRAP x 8 MINUTES*
2-4-6-and so on…
Hand Release Push-Ups
Tall Box Alt. Step-Up (Athlete Choice)**
DB Front Squats (35/20)
-Rest 2:00 b/t Sets-
*Reset at the beginning of the second AMRAP.
**Goal for step-up is higher than normal step-up on the leading leg. (Score is Lowest Rounds + Reps)
Wednesday, April 12th
WORKOUT (PERFORMANCE)
FOR TIME
100/80 Cal Row
5 Rope Climbs
75 Russian KB Swing (53/35)
5 Rope Climbs
75 Russian KB Swing
5 Rope Climbs
100/80 Cal Row
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
80/60 Cal Row
20 Single Ring Vertical Grip Ring Rows
60 Russian KB Swings (35/20)
20 Single Ring Vertical Grip Ring Rows
60 Russian KB Swings
20 Single Ring Vertical Grip Ring Rows
80/60 Cal Row
(Score is Time)
POST WORKOUT STRENGTH (PERFORMANCE)
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Pull-Ups*
MIN 2 – Rest
*Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
Week 3 of 9 Strict Gymnastics
POST WORKOUT STRENGTH (FITNESS)
EMOM x 10 MINUTES
MIN 1 – Max Set of Strict Banded Pull-Ups*
MIN 2 – Rest *Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
(Score is Total Reps)
Week 3 of 9 Strict Gymnastics
Thursday, April 13th
STRENGTH
3×4*
Tempo Strict Press (11X1)
*Keep weight Heavy across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 5 Tempo
WORKOUT (PERFORMANCE)
EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk into 10 Shoulder to Overhead (135/95)
MIN 2 – 1 Wall Walk into Max Toes to Bar
MIN 3 – Rest
(Score is Lowest Reps of T2B)
WORKOUT (FITNESS)
EMOM x 15 MINUTES
MIN 1 – 1 Half Wall Walk into 10 Shoulder to Overhead (95/65)
MIN 2 – 1 Half Wall Walk into Max Knees to Chest
MIN 3 – Rest (Score is Lowest Reps of K2C)
Friday, April 14th
STRENGTH
3×4*
Tempo Back Squat (11X1)
*Keep weight Heavy across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number is ‘Down Position’ 3rd Number is ‘Up Portion’ 4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 5 Tempo
WORKOUT (PERFORMANCE)
ON A 10:00 RUNNING CLOCK…
50/40 Cal Bike
100 Back Rack Alt. Lunges (95/65)
Max Cal Bike w/ Time Remaining…
(Score is Total Cals)
WORKOUT (FITNESS)
ON A 10:00 RUNNING CLOCK…
40/30 Cal Bike
80 Back Rack Alt. Lunges (45/35)
Max Cal Bike w/ Time Remaining…
(Score is Total Cals)
