2019-11-11

Monday
10 min EMOM Alt.
5 Push Press
5+ chin-ups (pick a challenging #)

Tabata Abs (8 min)
4min
:20/:10 spiderman mt. climbers
:20/:10 hollow hold
Then straight into
4min
:20/:10 hollow rock
:20/:10 single leg v-ups

3-9-15-21-15-9-3
Deadlift
Pull-ups
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Tuesday
Work to a heavy snatch balance
Then 3×5 OHS

10-1
FS
P. Jerk
Between each round 5 burpees
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Wednesday
12min EMOM Alt.
1 pwr cl + 1 sq cl + jerk
6+ dips (choose a challenging #)

Abs (9min)
3RDS
:45work/:15rest
Plank walk up/downs
Crunches
Sit-up heel reaches

5RDS
6 Pwr Cl
8 T2B
10 Burpee over bar
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Thursday
Circuit Strength
3RDS
10 Romanian DL (no more than 95#)
8/8 Heavy farmer’s carry walking lunge
10 Ring Rows
10 Sumo Goblet Squat

20min AMRAP
40 DU’s
30 Sit-ups
20 air squats
10 push-ups
5 MU’s (pick a # that is challenging) (pick a gymnastic skill that you need to work on)
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Friday
Abs (9min)
4min
5 Burpees
30 Cross body mt. climbers
10 V-ups/Tuck-ups
Rest 1:00
4min
5 half Burpees w/ frog jump to each side
10 superman pulses
10 side plank reach through (each side)

10RDS (5 rounds each) sprints
w/ partner
10 Med ball cleans
50’ OH walking lunge
250M row
(1 partner finishes a whole round before the next goes)