Monday, April 10th
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
Tuesday, April 11th
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)
Wednesday, April 12th
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)
Thursday, April 13th
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)
Friday, April 14th
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)
