Monday 10/16/23
A. Every 60 sec x 10 sets
Front Squat x 3-5 reps @ 55% of 1RM
B. AMRAP 10:
10 DB Hang Squat Cleans (50/35)
35 Double Unders
Tuesday 10/17/23
A. Gymnastics Strength:
3 HS Negatives*
into
10 DB Pullovers (from ground)
https://youtu.be/ieFKuQAGYIA?si=RyqiwJWgx62Vg5kh
into
12 Strict Hanging Knee Raises with 1 sec pause at top
Rest 90 sec x 4 sets
– EMOM 12:
Min 1: 10/8 Cal Ski
Min 2: 15-20 Pushups*
*if really proficient with pushups- add deficit
Wednesday 10/18/23
AMRAP 20:
20 DB Snatches (50/35)
15 Toes to Bar
300m Run
Thursday 10/19/23
Every 5 min x 30 min:
Intervals 1, 3, 5:
800m/750m Row
Intervals 2, 4, 6:
1600m/1400m Bike Erg
GYMNASTFIT:
SKILL: Dips
“JT”
21-15-9
– HSPU
– Ring Dips
– Push Ups
Friday 10/20/23
A. Back Squat:
5 sets of 1.1.1
rest :15s b/t clusters
rest 2 minutes b/t sets
B. 5 Rounds:
20 Russian KB Swings (70/53)
10 Goblet Lunges (70/53)
Saturday 10/21/23
For Time:
3k Bike Erg
30 Hang Power Cleans (155/105)
40 HSPU
1000m Ski
Sunday 10/22/23
AMRAP 22:
30 Burpees
40 Situps
50 Cal Bike Erg
Reps split however!
– Core Cashout