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STRENGTH- PUSH PRESS
Every 2:30 x 4 Sets

Set 1: 5 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 81%
Set 4: 3+ Reps @ 85%

OPEN P…

STRENGTH/STABILITY
Every 3:00 x 4 Sets

8/8 Dual Dumbbell Single Leg Romanian Deadlift
8/8 Split Stance Medball Rotational Wall Ba…

WEIGHTLIFTING- POWER SNATCH + OVERHEAD SQUAT
Every 1:30 x 6 Sets

3+1 Power Snatch + Overhead Squat

Starting @ 70% of Power Snatc…

GYMNASTICS SKILL SESSION: ROPE CLIMBS
Rope Climb Practice

SUNDAY FUNDAY
7 Rounds for Time [Time Cap: 22 minutes]
8 Dumbbell Thrus…

ALI’S MEMBER OF THE MONTH WORKOUT!
[Teams of 3]

AMRAP 30
Partner 1: 30/24 Calorie Bike Erg
Partners 2 and 3:
AMRAP
12 Wall Walks…

ISOLATED SKILL STRENGTH SESSION
For Load:
Every 90 seconds x 6 Sets
6 Dual Dumbbell /Kettlebell Hang Clean and Jerk
Choice on Load…

STRENGTH- BENCH PRESS
Every 3:00 x 4 Sets
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: Max Reps @ 80%
*Perfo…

WEIGHLITFING / SKILL- “PRIME DIRECTIVE”
10:00 EMOM
Minute 1: 2 Power Clean + 1 Squat Clean
Minute 2: 15 Pull-Ups

Strength Level 3…

CONDITIONING- “THE TERMINAL LIST”
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
16/12 Calorie Echo Bike
[X]

[X] =
Set 1: 8 Shuttl…

STRENGTH- FRONT RACK REVERSE LUNGES
Every 3:00 x 3 Sets
8 Reps / Leg

Perform @ the same weight across at 45-50% of 1RM Front Squa…