*The gym will be closed on Sunday, April 16th for Easter.

Monday
A. Front Squat 10, 10, 10; Rest 2 Min

B. “Rankel”
20 Min AMRAP
6 Deadlift- 225/ 135
7 Burpee Pull Ups
10 KB Swings- 32kg/ 24kg
Run 200M

Tuesday
A. Thruster- Heavy Single from ground in 10 Min

B.
In 7 Min
40 Thrusters- 95/ 65
20 Burpees
AMRAP Calorie Row in remaining time

Rest 4 Min

In 7 Min
Row 40 Cal/ 30 Cal
20 Burpees
AMRAP Thrusters in remaining time
*Score is total Calories from part 1 + total Thrusters from part 2

Wednesday
A. Power Snatch Cluster 1. 1. 1; Rest 10 Sec/ Rest 2 Min x 3

B. For Time
20 Power Snatch- 95/ 65
40 Double Unders
15 Power Snatch
40 Double Unders
10 Power Snatch
40 Double Unders
5 Power Snatch
40 Double Unders

Thursday
A1. 30 Sec Max HSPU; Rest 30 Sec
A2. 30 Sec Max Ring Dips; Rest 30 Sec
A3. 30 Sec Max Push Ups
Rest 2:30 x 3

B. 14 Min AMRAP
Run 200M
12 Chest to Bar Pull Ups

Friday
A. Bench Press- 8, 8, 8, 8- Rest 2 Min

B. 6 Min AMRAP
4 Burpee Box Jumps- 24″/ 20″
8 KB Swings- 24kg/ 16kg
Rest 1 Min x 3

Saturday
A. Snatch- Heavy Single in 15 Min

B. “Nancy” (30 Min Cap)
5 Rounds for Time
Run 400M
15 Overhead Squats- 95lb/ 65lb

___________

Fitness 

Day 1

A. Goblet Squat- 20RM

B. 15 Min AMRAP
Burpee + lateral jump (over medicene ball) x10
Jumping Lunges (or reverse lunge) x20
Pushups x10

Day 2

Row 200M
DB Ground-to-OH (alternating) x8 –You may snatch OR clean & press/jerk, based on ability. Use a challenging weight!
Rest 2 Min x8

___________

Weightlifting Week 2

Day 1
Power Snatch 68% x2x8
Back Squat 65% x8-10×3
Barbell Curls 3×10-12 -use the same weight as last week and hit 12 reps/ set.
DB Skull Crushers 3×10-12¬†-use the same weight as last week and hit 12 reps/ set.
Situps 3×30

Day 2
Power Clean 68%x2x8
Push Press 65%x3x10
Barbell Goodmornings 37%(of back squat) x10-12 x3
Hanging Leg Raise 3×10-15

Day 3
Deadlift- 63%x8x3
Bulgarian Split Squat- 3×8-10 –if you weren’t able to get 10 reps/ set last week, use the same weight and make that the goal for this week.
Row 200M, Rest 2 Min x8 sets

Optional Supplementary Work (may be used as an extra training day during the first, four week block)

  1. OTM x 10 Min; 2-4 Strict Handstand Pushups
  2. Seated Barbell Press x8-10 x4
  3. OTM x 10 Min; 1-3 Ring Muscle Ups (as strict as possible)
  4. OTM x 10 Min; 3-5 Strict Pull-ups OR Pull-up Negatives
  5. Bent Over Row x8-10 x4
  6. OTM x 10 Min; 2-4 Pistols (per leg)

*The supplementary work can be also added into a circuit to make for more of an aerobic workout. If looking to make a longer, aerobic style workout that will help develop skills within the gymnastics movements, please see Bryce.

**For anything using a barbell, four sets at a given rep range means to use the same working weights across all four sets. It DOES NOT mean to increase weight each set. During the ‘OTM’ exercises, be conservative in your rep range. There should be no missed reps in the first couple weeks due to fatigue. In order to improve at the given movement, quality trumps quantity at this point.