Monday, April 10^th   

WORKOUT (PERFORMANCE)

AMRAP x 2 MINUTES

Max Burpees Over Bar

-Rest 1:00-

AMRAP x 3 MINUTES

Max Power Clean (185/135)

-Rest 1:00-

AMRAP x 5 MINUTES

3 Power Clean (135/95)

5 Burpees Over Bar

(Score is Total Reps)

WORKOUT (FITNESS)

AMRAP x 2 MINUTES

Max Burpees

-Rest 1:00-

AMRAP x 3 MINUTES

Max Power Clean (135/95)

-Rest 1:00-

AMRAP x 5 MINUTES

3 Power Clean (95/65)

5 Burpees

(Score is Total Reps)

POST WORKOUT STRENGTH (ALL)

15-12-10

Wide Grip Bent Over Row*

*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.

(Score is Weight)

Week 5 of 9 Strict Gymnastic

https://vimeo.com/818630970

Tuesday, April 11^th

STRENGTH (ALL)

3×5 Back Squats (1111)

*Keep weight Light across all sets. This is a Deload Week. 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 5 of 5 Tempo

WORKOUT (PERFORMANCE)

3 ROUNDS FOR TIME

45/35 Cal Row

25 Toes to Bar

15 Back Squats (135/95)

(Score is Time)

WORKOUT (Fitness)

3 ROUNDS FOR TIME

35/25 Cal Row

20 Knees to Chest

15 Back Squats (95/65)

(Score is Time)

https://vimeo.com/818631377

Wednesday, April 12^th

STRENGTH (PERFORMANCE)

EMOM x 12 MINUTES

MIN 1 – 2-3 Deficit Strict Handstand Push-Ups*

MIN 2 – :25/:25 Single Arm Plank Hold

MIN 3 – :50 Shuttle Run or DU Practice

*Use plates or parallettes to create small deficit. Option to increase reps to 4-6 if moving w/o mechanical breakdown.

(No Measure)

Week 5 of 9 Strict Gymnastics

STRENGTH (FITNESS)

EMOM x 12 MINUTES

MIN 1 – 3-5 Deficit Push-Ups*

MIN 2 – :25/:25 Single Arm Plank Hold

MIN 3 – :50 Shuttle Run or Jump Rope Practice

*Use plates or DBs or parallettes to create small deficit. Option to increase reps to 6-8 if moving w/o mechanical breakdown.

(No Measure)

Week 5 of 9 Strict Gymnastics

WORKOUT (PERFORMANCE)

2 SETS

AMRAP x 7 MINUTES*

2-3-4-and so on…

Strict Handstand Push-Ups

4-6-8 and so on…

Alt. DB Hang Power Snatch (50/35)

*After each complete set (HSPU + HPS) complete 30 Double Unders. Reset at the beginning of each AMRAP.

-Rest 2:00 b/t Sets-

(Score is Lowest Reps of HSPU + HPS)  

WORKOUT (FITNESS)

2 SETS

AMRAP x 7 MINUTES*

4-6-8 and so on…

DB Strict Press (Athlete Choice, Mod)

Alt. DB Hang Power Snatch (35/20)

*After each complete set (DBSP + HPS) complete 30 Single Unders. Reset at the beginning of each AMRAP.

-Rest 2:00 b/t Sets-

(Score is Lowest Reps of DBSP + HPS)

https://vimeo.com/818631725

Thursday, April 13^th

STRENGTH (ALL)

3×5 Deadlifts (1111)

*Keep weight Light across all sets. This is a Deload Week.

(Score is Weight)

Week 5 of 5 Tempo

WORKOUT (PERFORMANCE)

EMOM x 15 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)

Score is Total Cals

WORKOUT (FITNESS)

EMOM x 15 MINUTES

MIN 1 & 2 – Max Cal Bike

MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Mod-Heavy+)

(Score is Total Cals)

https://vimeo.com/818632107

Friday, April 14^th

STRENGTH (ALL)

3×5 Strict Press (1111)

*Keep weight Light across all sets. This is a Deload Week. 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 5 of 5 Tempo

WORKOUT (PERFORMANCE)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

15 Box Jumps (20)

10 Push Press (95/65)

Immediately Into…

400m Run

(Score is Time)

WORKOUT (FITNESS)

FOR TIME

400m Run

Immediately Into…

5 ROUNDS

10 Box Jumps (20)

10 Push Press (65/45)

Immediately Into…

400m Run

(Score is Time)

https://vimeo.com/818632441