Your Week of Workouts (062424)

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GET STARTED TODAY

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YOUR WEEK OF WORKOUTS

Monday 

WU: 

Gate Run

And then, 

5 - 10 - 15 - 20 

Air Squats 

Push Ups 

Sit Ups 

Strength: E3M x5 

@0:00 2 Front Squats 

@0:30 2 Front Squats 

Rest 

The Fun: 4 RFT 

12 UB Front Squats (95/65)

9 Bent Over Rows 

6 Chest to Bar Pull Ups 

Tuesday 

WU: 3x

Gate Run

1 Wall Climb 

5/4 Chin Ups 

15 Kb SDHP (35#/26#)

10 Alternating Step Back p Leg

10 Kb Wood Chops p Side 

The Fun: 25:00 Steady Eddie 

10 Handstand Push Ups 

Suitcase Carry Down (70#/53#)

Finish the Remainder of 400m Run

Suitcase Carry Back 

40 Hollow Flutters 

10 AbMat Lemon Squeezers 

Wednesday 

WU: 2x

15/10 Cal Row 

10 Wall Balls (Game Day Weight) 

5 Box Jumps 

The Fun: For Time (25:00 co) 

Cal Row                              30/24   25/20   20/16   15/12   10/8

Wall Balls (20#/14#)              25        30        20        30       25 

Box Jump Overs (24”/20”)    10         10        10        10       10 

Rest  2:00 

Thursday 

Jungle Gym: 10-15:00 of Muscle Up Practice 

Start on Boxes to practice quick elbows 

Progress to Singles & Attempts 

Finish with 1x Max UB for those that Have it 

The Fun: Not for Time (20-25:00 to Complete or Get As Far As You Can) 

2x

    Max Ring Dips (or Collect 5/4) 

        SUB: Coaches Choice

    20 OH Kb Swings (35#/26#)

And then, 

Gate Walk 

And then, 2x 

    5/3 Clapping Push Ups 

    + 15/12 Knee Push Ups 

    20 Eye Lvl Kb Swings 

And then, 

Gate Walk

And then, 2x 

    Max Incline DB Bench Press or Collect 10 (50#/35#)*

    20 Deficit Sumo Deadlifts (Stand on 45#s, Keep Chest Up)

And then 

Gate Walk 

Friday 

WU: 

Gate Run

And then, 2x

96 Jump Rope 

16 Alternating DB Hang Clean & Press 

8/6 Strict Pull Ups 

The Fun: 10:00 AMRAP 

Max Double Unders 

E2M: 

10-8-6-4-2

Power Clean & Jerk (135#/95#)

The Other Fun: 3x

20 Banded Face Pulls 

10-20 DB Front Raises 

Rest ~:90 or the time it takes a partner to complete 

10 Reverse Flys (Light Weight with Reach 

10 - 20 Alternating DB Curls 

Rest ~:90 or the time it takes a partner to complete 

Saturday 

Classes meet at 8am & 9:30am with Ricardo 

Brunch at Cedar Creek from 10am to Noon 

The Fun: For Time 

30/21 Cal Bike

And then, 

21 - 15 - 9 

Deadlifts (185#/125#)

Toes to Bar