1. Warm-up
Roll Lats and Scaps
Couch Stretch 2:00/side
Then
2 Steady Rounds:
10 Push Press 95/65lbs
12 Perfect Butterfly Pull Ups
14 Box Step Ups

2a. Strength
Back Squat – 3×3 @90%

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

3. Met-Con
5 Rounds for Time:
45 Double Unders
15 Push Jerk 135/95lbs
3 Rope Climbs

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

4a. Gymnastics Accessory
Weight Vest Box Jumps – 4×5
Rest 1 Minute

4b. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 3
Don’t have heavier DB’s than last week? Use the same and do 4×10-12

1. Warm-up
Twisted Cross 2:00/side
2:00 Squat Hold
2 Steady Rounds
15 Push Ups
15 Calorie Bike
10 Dumbell Push Press

2. Strength
Strict Press Grip Bench Press – 1×3 @75%, 5×3 @80%

3. OLY
Work up to a new Pause Power Position Squat Clean and Jerk 1RM
Then
Find 1RM Pause Low Hang Squat Clean and Jerk
If the jerk is the limiting factor, keep going with just the squat clean.
Lower the weight after the first 1RM work to ensure proper form on the low hang work.
Clean and Jerk on final rep of each set. Drop and reset after each rep.

4a. Gymnastics Accessory 

Rest Pause Strict HSPU @ 4″ Deficit
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

Floss Hips if you come early

Frog Pose 2:00
2 Steady Rounds
20 Calorie Row
20 Russian KB Swings

2. Bitch Work

Before the Run complete a 5:00 Row, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Row
Then
Run 1 Mile for Distance or
Must keep heart rate BPM below 180 minus your age

3. Met-Con
5 Rounds for Time:
20 Push Ups
100ft Walking Lunge Steps

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

5. Strength Accessory
Glute Ham Raise
3 Sets to Failure
20 Rep Cap Per Set
Rest 2 Minute

1. Warm-up
If you come early – Floss Ankles
Floss Quads above Knee
Childs Pose 2:00
Then
3 Steady Rounds:
10 Lateral Goblet Squats
15 Wallballs
15 Calorie row

2a. Strength
Back Squat – 4×4 @85%

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.
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 15 Minutes:
20 Wallballs 20/14lbs
10 Power Cleans 155/105lbs
10 Kipping Handstand Push Ups

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

4a. Gymnastics Accessory
3 Rounds:
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes

4b. Strength Accessory
Dumbbell Bench – 4×8
Heavier than week 2

Warm- up – 200 RT, leg swings, PVC, Back Twist

1. Gymnastics  

Death by Pull-ups & Toes to Bar
Minute 1: 1 Pull-up & 1 Toes to Bar
Minute 2: 2 Pull-us & 2 Toes to Bar
Minute 3: 3 Pull-ups & 3 Toes to Bar
And so on…

2. Bitch Work

10 EMOM – Sprint 100m x 10

3. Row 500m x 5

Rest 1 min
or
Row 50-40-30-20-10 Calories
Rest 1 min between efforts

4. Gymnastics
Climb the push-up ladder x3
1-2-3-4-5 etc until you reach failure

1. Warm-up
Couch Stretch 2:00/side
Good Mornings 10×2
3 Steady Rounds:
7 Double KB Front Squat
7 Push-ups
Run 100m

2a. Strength
Back Squat – 3×3 @75%

2b. Strength
Strict Press – 1×3 @75%, 4×3 @80%

3. Met-Con
“Pennies”
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
OR
“Mini Pennies”
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar”

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

4a. Gymnastics Accessory
EMOM 10 Minutes:
10 Unbroken Chest to Deck Push-ups with plate on low back
Choose weight based on being able to go fast and unbroken each round

4b. Strength Accessory
Back Rack Lunges
4×8 Steps per side
Heavier than Week 2

1. Warm-up
Stretch Shoulders
Roll Pecs w/ Lacrosse  Ball 1:00/side
4 Steady Rounds:
15 Push Ups
Run 100 meters
10 Russian Kettlebell Swings

2. Strength
Strict Press Grip Bench Press – 1×4 @70%, 4×4 @75%

3. OLY
Pause Power Position Clean – 7×2 @80-90%
Clean and Jerk on final rep of each set. Drop and reset after each rep.

4. Bitch Work

Row 250m x 10
Rest  30 sec

5a. Gymnastics Accessory
Rest Pause Strict HSPU @ 2″ Deficit

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

1. Warm-up
200 RT, Leg Swings, Back Twist, PVC

2. Bitch Work
Before the Row go for a 800 meter run, gradually upping the pace until the finish. Let heart rate come all the way back down before starting the Row
Then
Row  20 Minutes for Distance
Must keep heart rate BPM below 180 minus your age

3. Met-Con
AMRAP 7 Minutes:

10 Wallballs 30/20lbs

10 Chest to Bar Pull Ups

4. Strength Accessory 

Back Rack Walking Lunges – 4×10 Steps (Per Side)

1. Warm-up
Upper Thoracic Mobility
Then
Accumulate 3:00 in Squat Hold (Can be Kettlebell  assisted)
Then
Steady 5 Minute AMRAP:
Row 20 Calories
15 Ab Mat Sit Ups
10 Double Kettlebell or Dumbbell Front Squats

2a. Strength
Back Squat –5×5 @ 72.5

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
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. E2MOM for 10 Minutes: (alt. per athlete)
12 Thrusters 105/70lbs
12 Toes to Bar
40ft Handstand Walk

4. Strength Accessory 

3 Rounds
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest 3 Minutes