Monday

A) Back Squat
3,3,3+ @ 87%

B) Bulgarian Split Squat
5×8/leg – rest 45 sec between legs

C)
15 Handstand Pushups
Broad Jump 30 feet
15 Deadhang Pullups
Broad Jump 30 feet
12 Handstand Pushups
Broad Jump 30 feet
12 Deadhang Pullups
Broad Jump 30 feet
9 Handstand Pushups
Broad Jump 30 feet
9 Deadhang Pullup
Broad Jump 30 feet

Tuesday

Conditioning:

In teams of 5:

As many rounds as possible in 30 mins of:

4 Sled Pushes
10 Box Jump Overs
10 Wallballs

*3 team members begin on one of each of the 3 exercises, 2 team members rest.
*When ALL team members have completed the reps at their station, the group rotates to the next station as a unit
*repeat for as many rounds as possible

Wednesday

A) Snatch Balance
5×1 up to heaviest possible, rest 1:30 between sets
B) Snatch
5×1 @ 70%

or

A1) Bench Press
3,3,3,3,3+ @ 87%, rest 60 sec
A2) Single Leg Deadlift
5×4-6 per leg, rest 60 sec

Conditioning:

12 min AMRAP:
10 Chest-to-bar Pullups
20 Push Jerks (45kg/30kg)
30 Double-Unders or low box jumps

Thursday

A) Catch up on a missed strength session

B) 20mins at a conversational pace:
1 Rope Climb
5 Wall Walks
100 foot Farmers Walk
30sec Side Plank/side

Friday

A) Deadlift
3,3,3+ @ 87%

Conditioning:

5 Rounds:
10 Thrusters (45kg/30kg)
15 Kettlebell Swings (32kg/24kg)
Rest 3 mins between rounds

Midline:
Glute Bridge
5×10 w/2 sec pause at top

Saturday

Gymnastics strength/midline work

Conditioning:

10 min AMRAP:
10 step unweighted Walking Lunge
10 Wallballs
10 step unweighted Walking Lunge
10 Burpees