Monday
Please note Bank Holiday hours 10am/12 noon/5:30pm/6:30pm
Mobility & Strength classes on at 9am/6pm.

Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

7X1 Hang Snatch (just above knee) – work to a max for the day

Conditioning

7 rounds for time of:

15 Wall Balls 20/14lbs
10 Burpees

(20 minute cap.)

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Hold

Strength

1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

21 Hang Power Cleans 52.5Kg/35Kg
7 Muscle Ups

Rest 1 minute between rounds

(15 minute cap.)

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

Skill

5X1 Clean (just above the knee) and Jerks – work to a max for the day

Conditioning
EMOM ALAP 10
5 Unbroken Handstand Push Ups
7 Unbroken Toes to Bar
21 Double Unders

Friday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Handstand Push Ups

Strength
5X3 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

3 x 400m Run, rest 90 seconds between efforts. Aim to have the last run the fastest.

Saturday
14.4 – TBA