Monday Tuesday Wednesday Thursday Friday

Day 1 Weightlifting Day 2 Cardio, Day 3 Weightlifting, Day 4 Weightlifting, Day 5 Gymnastics
Warm up: Gymnastics Cardio, Gymnastics Cardio Warm up:
3 position banded leg Warm up: Warm up: Warm up: Agility ladder:
stretch 5 rounds 4 rounds 4 minutes jumping 2ft in each box
45 seconds per 10 burpees 10 wall ball thrusters rope hop 2 squares
position then switch 12 jumping jacks 30 second assault 3 burpees EMOM Heisman
to the other leg 14 air squats bike Run 200m then
then 3 rounds: then Strength: (15min.) repeat for 12 mins
10 air squats with a Skill work: Banded shoulder start a new set every
pause at the bottom 12 mins to work on stretches 1:30 Skill work:
10 good mornings handstand hold 5x2 hang clean 25 min:
10 jumping lunges progressions, kicking Strength: building in weight Working on
up, positioning, etc. 3x5 bench press each round Handstand walks,
Lifting: Tabata song: 3x10 bent over rows handstand push ups
Every 3 minutes for 7 8 rounds of 20 Alternate Workout: or handstand
sets second hold, 10 movements no rest AMRAP within a 3 progressions
3 back squats seconds off between the two min. window for 5
2 front squats handstand holds movements rounds, 1 min. rest Cool down:
against a wall 2min rest between after each 3 min. 2 rounds:
Cool down: (5min.) the 3 sets round. (19min total) 10 kang squats
30 seconds per leg Workout: (15min) 3 power cleans with 10 good mornings
Couch stretch 12 min Rotate Skill work: a plate Then foam roll for
Pigeon stretch stations 45 seconds Working on strict 6 push-ups the remaining time
Lizard lunge run 50m before pull-ups or modified 9 air squats
Hip flexor stretch switch pull-ups
Frog stretch Stations will be: Cool down:
Jump rope Cool down: 2 rounds 1 min on
Push ups Tricep stretch 30 each movement
Handstand (or seconds per arm seated toe touch
modified handstand Side stretch 30 upward dog
or plank) seconds per side
Pull-ups Chest stretch
Back scratch stretch
Cool down:
Walk 200m
then
1min each:
Down dog
Upward dog
Childs pose
Monday Tuesday Wednesday Thursday Friday
Day 1 Cardio Day 2 Gymnastics, Day 3 Cardio, Day 4 Cardio, Day 5 Weightlifting
Warm up: Weightlifting Gymnastics, Gymnastics Warm up:
2 rounds: Warm up: Weightlifting Warm up: 40 seconds each
10 burpee w/ high 10 jumping jacks Warm up: Agility ladder drills movement for 2
jump 10 pushups For 13 mins: rounds:
10 air squats 10 hollow rocks Run 200m Skill work: (18min) Pass throughs with
10 Sit-ups 10 sit ups 15 burpees Work on Handstand PVC pipe (forward
10 push-ups push ups and and back, and around
10 lunges Skill work: Skill work: handstand walk to the left and right)
10 jumping jacks 30 mins For 16 mins: Death by handstand High knees
Working on back Stations push ups after 2 for 1 burpees
Track workout: bends, bridges, L-sits Rotate every minute: practicing Butt kickers
Every 3 minutes for 3 Lunges Inchworm pushups
rounds: (27min) (rest Strength: Sit ups Workout: Jumping jacks
until the next 3min EMOMx 6 Handstand 10 min AMRAP Good mornings with
increment 5 Push press L-sit 10 handstand push PVC pipe
ups Air squats with pause
Interval 1 Cool down: Strength: 200m run
Run 200m Shoulder stretch 10 min AMRAP of 10 shoulder taps Strength:
15 pushups Back stretch Thrusters with a 25lb 20 burpees Weight should be
Banded stretches plate challenging but light
Interval 2 With EMOM Cool down: enough to go
75 jump rope 5 pullups 5 min yoga video unbroken on every
20 air squats set. Do a set every 2-
Cool down: 3 minutes.
Interval 3 Foam roll back, arms, 4x5 deadlift with 3
10 burpees and legs second descend
200m run 3x10 strict press
Alternate back and
Cool down: forth between
Walk for 5 minutes deadlift and strict
press until all sets are
complete.

Cool down:
ROMWOD video for
recovery targeting
the shoulders and
lower back