Thursday: 071918 (1-3)


Warm-up:

MetCon:
5 RFT:

Strength: 3 Split Jerk
Assistance: 10 Dumbbell Row
Gymnastic: 10 AB-Wheel Rollout

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Thursday: 122216 (2-4)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

Wednesday: 122116 (2-3)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

Strength: (Pick One) Work up to x2-6+ @9 RPE
1-3 Board Bench Press
Bench Press
Close-Grip Bench Press
Floor Press
Incline Bench Press
Paused Bench Press
Press
Push Press
Seated Press
Wide-Grip Bench Press

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)
3. Conditioning: (Pick One)
400m Run
500m Row

Tuesday: 122016 (2-2)


Warm-up:

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Strength: (Use 95% of Above)
2. Conditioning: (Pick One)
800m Run
1000m Row

Wednesday: 121416 (1-3)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)

Tuesday: 121316 (1-2)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)