1. Warm-up
Lacrosse Ball to Lats/Pecs
2:00 Squat Hold
Then
7 Minute Steady AMRAP:
10 Double Kettlebell Front Squats
Run 200m

2. Strength
Strict Press Grip Bench Press – 1×3 @80%, 5×3 @85%

3. OLY
Pause Low Hang Squat Clean – 7×2 @80-90%
Clean and Jerk final rep of each set. Drop and reset

4a. Gymnastics Accessory 

Rest Pause Strict HSPU @ 4″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

4b. Strength Accessory
3 Rounds:
:30 Max Hip Extensions
Rest :30
:30 At Parralel HE Hold*
Rest 3 Mintues
*Hold for max time on final round

1. Warm-up
Frog Pose 2:00
Then
2 Steady Rounds:
Row 500m
15 Push Ups

2. Strength
Back Squat 4×4 @ 70%

3. Met-Con

5 Rounds for Time:
60 Double Unders
10 Strict Pull Ups
10 Bench Press 155/105lbs

Pick one:

4b. Gymnastics Accessory
“Air Squats” with a vest
Every other minute for 4 rounds
30 Squats
Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.

4c. Strength Accessory
Glute Ham Raise
4 Sets to Failure
20 Rep Cap Per Set
Rest 2-3 Minutes

1. Warm-up
Floss Hips, before class
Then
2 Steady Rounds:
15 Double Kettlebell Push Press
15 Ab Mat Sit Ups
15 Burpees to 6″ Target

2a. Strength
Back Squat 5×5 @60%

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
**Use the same weight from Week 4 and beat all of your scores.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. Met-Con 

3 Rounds for Time:
21 Push Press 95/65lbs
400 meter run
15 Toes to Bar

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4b. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 4
Don’t have heavier DB’s? 4×10-12

4c. Gymnastics Accessory
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes

Warm – up – 20 RT, Leg swings, Back twist, PVC

(Start 10 mins into class)

A. Row 5 mins easy – then Rest 1 min  – Row 30 mins for distance, keep HR below Threshold PE 7

B. Death By Pull-up Complex: (Scale if needed)
Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping Chin over Bar, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping Chin over Bar, 5 Chest to bar
And so on…

c. Accumulate 4 Minutes of Arms Up Plank Hold (Top of a push-up)
Strict 10 Minute Cap
Beat Score From Week 1

1. Warm-up

Pigeon Pose 1:00 per side
Then
2 Steady Rounds:
20 Box Jumps
12 Single-Leg Kettlebell Deadlifts
8 Ring Dips

2. Strength
Deadlift – 1×4 Heavier than Week 2
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

3. OLY
Pause Low Hang Snatch – 7×2 @ 80-90%
Drop and reset after each rep.

4. Met-Con

4 Rounds for Time:
20 Alternating Pistols
15 Deadlift 205/135lbs
10 Muscle Ups or 10 CTB

5. Strength Accessory 

Pendlay Row – 4×12 Heavy
No “Kipping”

1. Warm-up
Twisted Cross 1:00/side
Then
2 Steady Rounds:
20 Push Ups
20 Calorie row
10 Double Kettlebell Front Squat

2. Strength
Strict Press Grip Bench Press – 1×4 @75%, 4×4 @80%

3. OLY
Pause Low Hang Squat Clean – 6×3 @70-80%
Clean and Jerk final rep of each set. Drop and reset

4. Back Squat 4×4 @ 87.5%

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit
Beat your scores from Week 2
What is rest pause? Do a max effort set, take 15 deep breaths, do another max set, take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

5b. Strength Accessory
Romanian Deadlift – 4×8 Heavy

1. Warm-up
Floss Ankles and Quads / before class
2:00 Squat Hold
2 Steady Rounds:
12 Lateral Goblet Squats
12 Kipping HSPU
20 Calorie Ski

2a. Strength
Back Squat – 5×5 @77.5%

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
**Add 5lbs to each dumbbell and beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. Met-Con 

AMRAP 6 Minutes:
10 Thrusters 95/65lbs
5 Bar Muscle Ups

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

4b. Gymnastics Accessory
Push Ups – Climb the Ladder x3
1-2-3-4-5 etc until you fail to hit the set unbroken. You can come down and shake out your arms between sets, but don’t take too long. Rest 3 Minutes start over at one and try to climb close to the same number as the previous round

4c. Strength Accessory
3 Rounds:
:30 Max Pistols
Rest :30
:30 Right Leg Pistol Hold
Rest :30
:30 Max Pistols
Rest :30
:30 Left Leg Pistol Hold
Rest 3 Minutes

1. Warm-up
Forward Fold Pose 2:00
Lax Ball to Pecs and Front of Shoulder
3 Steady Rounds
10 Single-Leg Kettlebell Deadlifts
10 Hand Release Push Ups
Row 250m

2. Strength
Deadlift – 1×3
Controlled on the way down, take the hands off the bar, complete the next rep. Try to go heavier than Week 1.

3. OLY
Pause Low Hang Snatch – 6×3 @ 70-80%
Drop and reset after each rep

4a. Met-Con

AMRAP 12 Minutes:
4 Power Cleans 205/135lbs
8 Push Ups
12 Air Squats

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5a. Gymnastics Accessory 

AMRAP 10 Minutes:
“Super Muscle-ups”
5 Second hollow body hold a the bottom of each rep and a 5 second hollow body hold at the top of each rep

5b. Strength Accessory
Farmers Carry – 400m AHAP
Rest as Needed