affiliate

5 Sets – 1 Min on/off:

 

-3 Power Cleans+ Wall Balls for the remainder

-6 Muscle Ups/Pull Ups + Burpee Box Jumps for remainder

1 Round:

-30 sec Close Grip Bar Hang

-20 Sprinter Walking Lunge

-10 Half Kneeling Bottoms up KB press/arm

-30 Sec Hollow Hold

 

5 Sets:

50 Ft. Sled Sprint

 

A1) Incline Bench Press

-Build to 5RM then decrease weight by 20% & Perform Giant set for 20 reps

A2) Chin ups

-Build to 5RM then decrease weight by 20% & Perform Giant set for 20 reps

 

3 Sets each:

-8 Deficit Reverse Lunges/leg

-8 DB Static Curls/side

-8-12 Barbell JM Press

-I go, you go

1 Round:

-30 sec Cossack Iso/side

-20-30 sec Top & Bottom of Dip Hold

-10 Single Leg RDL/B-stance RDL/Leg

-10 Windmill/side

 

DB Squat Jumps  3×3

 

Trap Bar Deadlifts

-Build to 5RM then decrease weight by 20% & perform Giant set for 20 reps

 

3 Sets each:

-5-15 Dips/Push ups

-10 Alternating DB Chest Supported Row/arm

-10-20 Band assisted reverse Nordics

 

-I go, you go

Dynamic Warm Up

 

4 Sets each-

90 sec on/off

 

-250/200m Row + Double Unders for remainder

-200 m Run + Toes to bar for remainder

 

Couch Stretch x 2 min/side

 

 

Gymnastics:

Muscle Up Negatives

 

A1) Bench Press – Build to 5RM then decrease weight by 20% & Perform Giant set for 20 reps

A2) DB Bent over High Row 3×8-12

 

3 Sets each:

-20KB Front Rack Walking Lunges

-10 DF Cuban Press

-10-15 Single Leg Calf Raises/side

 

-I go, you go

1 Round:

-30 sec Goblet Split Squat Iso/side

-10 Box Step Downs/Side

-Band Shoulder Complex

-Side Plank w/ rotation x 10/side

 

3 Rounds:

A1) 3 Approach Jumps

A2) 3 Med Ball Shot Put to floor/side

 

Back Squat

-Build to 5RM then decrease weight by 20% & Perform Giant set for 20 reps

 

3 Sets Each:

-5-15 Strict Pull Ups @30X3

-8-12 KB One arm press/arm

-10-20 Band Seated Lg Curls + Max lying leg curls

 

I go, you go

Partner workout:

 

3 sets each:

-5-10 Muscle Ups/Pull ups

-30 Wall Balls

-60 Double unders

 

Then:

 

3 sets:

-9 Clean & Jerks

-15 Toes to Bar

-21/15 Cals on Machine

 

-I go, You go

 

1 Round:

-30 sec close grip bar hang

-20 sprinter walking lunge

-10 half kneeling bottoms up KB press/arm

-30 sec Hollow Hold

 

3 sets:

10 sec Echo Bike Sprint

 

A1) Incline Bench Press

A2) Chin ups

For both movements, build to 6RM then decrease weight by 10% & perform giant set for 25 reps

 

3 sets each:

-8 deficit Bulgarian split squats/leg

-8-12 Barbell Curls

—8-12 JM Push ups

1 Round:

-30 sec Cossack iso/side

-20-30 sec top & bottom of Dip hold

-10 single leg RDL/B-Stance RDL/leg

-10 windmill/side

 

DB Squat Jumps 3×3

 

Trap Bar Deadlifts

-build to 6RM then decrease weight by 10% & perform Giant set for 25 reps

 

3 Sets each:

-5-15 dips/push ups

-10-15 DB Chest Supported row

-10-20 Spanish Squats

 

-I go, you go

Dynamic Warmup

 

5 sets each-

1 Min on/off

-3 Muscle ups or burpee pull ups,

10 alternating DB Snatch,

Double Unders for remainder

 

-Machine of your choice

 

-Couch Stretch x 2 min/side