Thunderbolt
Warm Up
3 Rounds
10 Push up to Down Dog
10 Scap Pull ups
10 Sit Ups
10 Deep squats with thoracic rotations
Strength
10 min EMOM
Min 1: 4-6 Strict Pull ups/CTB
Min 2: 4-6 Dynamic Push-ups (https://youtu.be/8hsm2WNw5M0)
Goal: Gymnastics Push/Pull Strength and Speed
Workout
RX+
“Thunderbolt”
4 Rounds
21 Pull-ups
9 Power Cleans 80/60
12 Bar MU
6 Thrusters 80/60
3 Rope Climbs
RX
4 Rounds
21 Pull-ups
9 Power Cleans 60/40
12 Bar MU
6 Thrusters 60/40
3 Rope Climbs
SC
4 Rounds
21 Banded Pull-ups
9 Power Cleans 40/30
12 Box/Band Bar MU
6 Thrusters 40/30
1-3 Rope Climbs
Fit
4 Rounds
21 Ring Row
9 Power Cleans 30/20
12 Bar MU
6 Thrusters 30/20
1-3 Rope Climbs/Rope Pulls
Goal: Power Endurance
Extras
Gymnastics
Strict Ring Muscle-Ups
5 x 2
Rest 60 sec
Engine Building
Run
2 sets
200m
Rest 1 min
400m
Rest 1 min
800m
Rest 2 min
1.6Km
Rest 2 min
3.2Km
Rest 4 min
Accessory Work
Glute Ham Raise
5 x 6
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