Tuesday Nov 16

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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