Front Squat 3-2-2

Front Squat for load:
#1: 3 reps @ 70%
#2: 2 reps @ 75%
#3: 2 reps @ 80%

A Gymnasts Dream

15:00AMRAP of:
75 Double Unders
8 Wall Walks
20 Pull-ups
75 Double Unders
8 Wall Walks
20 Chest-to-Bar Pull-ups
75 Double Unders
8 Wall Walks
10 Bar Muscle-ups

Level 2: 90s of DU practice each set, Ring Rows (challenging angle)>Jumping Pull-ups>Banded Strict or Kipping Pull-ups (if athlete has 5+ strict pull-ups), partial wall walks
Level 1: Single unders, no push-up inch worms, ring rows>jumping pull-ups>banded strict pull-ups

A Fun & Long Friday

For Time:
2k/1600 Meter Row Buy-in

Then 8 Rounds of:
10 Push-ups
10 Deadlifts (135/95)
10 Toes-to-Bar

Level 2: Push-ups (banded as-needed), (95/65), Toes-Near Bar
Level 1: 1600k/1200 Meter Row Buy-in, Box Push-ups, (75/55), V-ups OR Box Mountain Climbers

FGB Style Wednesday

5 Rounds For Reps
Minute 1: 50 Double Unders
Minute 2: Max Calorie Row
Minute 3: 10 Handstand Push-ups
Minutes 4 &5: Rest
*For HSPU, rest remainder of the minute

Level 2: 40s DU practice, Box Pike Push-ups
Level 1: Single unders, seated DB press (20/15)

A Barbell & A Kettlebell Walk Into A Box

2 Rounds, 10:00 AMRAP of:
Round 1
10 Thrusters (95/65)
10 KB Mason Twists (50/35)
10 Box Jumps (24/20)

*Rest 3:00 & Add Weigh
Round 2
10 Clean & Jerks (135/95)
10 KB Mason Twists (50/35)
20 Box Step-ups (24/20)

Level 2: Barbell @(75/55) & (95/65), 45lb plate/8″ Box, Box Med Ball Mason Twists
Level 2: Barbell @(45/35) & (75/55), 20/16″ Box, (30/20lb) KB

The Running Gymnast 2.0

For Time:
20 Pull-ups
10 100′ Shuttle Runs (50′ lengths)
20 Chest-to-Bar Pull-ups
10 100′ Shuttle Runs (50′ lengths)
20 Toes-to-Bar
10 100′ Shuttle Runs (50′ lengths)
10 Bar Muscle-ups

Level 2: Ring Rows>Banded Strict Pull-ups>Toes-Near-Bar>Banded Strict Pull-ups OR Kipping Pull-ups (if athlete has 5 strict pull-ups)
Level 1: Ring Rows>Banded Strict Pull-ups>Box Mtn. Climbers>Banded Strict Pull-ups

Hangin’ With My Best Friend, Barbell

12:00 AMRAP of:
5 Power Cleans
10 Back Squats
*Transition back to Front Rack
5 Shoulder To Overhead
10 Bar-Facing-Burpees
*Weight is athlete’s choice – This should be a weight that you could do all of the barbell work unbroken. Add weight to notes

Level 2 = Rx
Level 1: 15 Kettlebell Swings, 10 Goblet Squats, 6 KB Push Press (3R+3L), Box Burpees

Strict Press 3-3-2

Shoulder Press for load:
#1: 3 reps @ 80%
#2: 3 reps @ 85%
#3: 2 reps @ 90%

A Long & Strong Tuesday

For Time:
1 Mile Run Buy-in

Then 5 Rounds:
4 Ring Muscle-ups
15 Box Jumps (24/20)

2k/1600 Meter Row Buy-out

Level 2: 4 Strict Pull-ups, 4 Ring Dips (banded as-needed), (20/16)

Level 1: 800 Meter Run/Walk, Banded Pull-ups, Box Push-ups, 1600/1200 meter row

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