September 11-16

September 11-16

Monday

Gymnastics Progression

EMOM 14

Odd: 5 pull-ups (kipping)

Even: :20 hollow rock/hold

Conditioning:

50/40 cal row

then…

21 – 15 – 9

Deadlift (135/95)

Over bar burpees

Then

50/40 cal row

Tuesday

Barbell Progression

:90 for 5 rounds

[2PP + 2FS + 2PJ]

Conditioning

with partner

60WB + 3lap farmer carry

50WB + 2lap carry

40WB + 1lap carry

Wednesday

Accessory Work

EMOM 30

1 Banded good mornings :40

2 renegade rows (or 1 arm rows) 6 per arm

3 high box jumps  5 reps

4 jump rope :40

5 strict t2b / leg raises 10 reps

Thursday

Gymnastics Progression

EMOM 14

Odd: 5pull + MU transition

Even: 5dips

…or…

5MU EOMOM

Interval Conditioning (FGB style)

4 Rounds:

min1 Shuttle sprint

min2 mountain climbers

min3 rest

min4 sled push/pull

Friday

Barbell Strength/Technique

In 15 minutes, work to a heavy complex

2 high pulls + 2 power cleans

*perform at least 2 complexes at each weight

Conditioning

   – Decrease load to 70-75% of heaviest complex

AMRAP17

10 power cleans

35 t2b

10 power cleans

30 box jumps

10 power cleans

25 OBB

10 power cleans

20 cal row

Saturday

5RFT

Run 2 laps

8DB PP per arm (50-70/20-40)

AB sprints


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