MONDAY

SKILL: HS Drills
(using fingers for balance)

2 Rounds:

  • 100ft. Walking Lunges (50#|35#)
  • 75ft. Handstand Walk
  • 50 Calories Rowing
  • 25 GHD Situps (scale: PVC sit-ups)


rest 3 min, then...

50 Burpees for time

GIANTS GAME 7PM

TUESDAY

P1 Snatch
1 - 1 - 1 - 1

5 Rounds

  • 3 Snatches (70-75% of 1RM)
  • 12 alternating pistols

1 min rest

GIANTS GAME 7PM

WEDNESDAY

Gymnastics Skills
EMOM for 15 Minutes

L2:
Min 1: 3 full beats + 1-3 ring muscle ups
Min 2: 5 strict dips with :05s pause at bottom
Min 3: 3 TTB into Pull Up

In Between:
Min 1: 10 Small Beats
Min 2: 5 Strict dips with :02 pause at bottom
Min 3: 3 Hip to Bar

L1:
Min 1: :20 second hang hollow hold from rings
Min 2: :20s Ring Support
Min 3: 3 Strict TTB to max height (no K2E alternative)

AMRAP 12 Minutes
10-9-8-7-6-5-4-3-2-1

  • Single Arm DB Push Press (45/35)
  • Bar Muscle-up


GIANTS GAME 1245PM

THURSDAY

Pause Back Squat
1 - 1 - 1 - 1

"Annie"

50-40-30-20-10

  • Double Unders
  • Situps

FRIDAY

Teams of 2:

Station 1:
150 Ring Push-Ups
(can't do at least 20 pushups in a row in general? ...regular push ups)
One partner works, the other holds top of deadlift (165# | 113#). Switch as needed.

Station 2:
150 KBS (1.5p | 1p)
One partner swings, the other holds their KB at chest height.
Dropping KB below chest height = 3 burpee penalty (per person!).

Station 3:
150 Wall Balls (20/14)
One partner works, the other holds plank. Switch upon dropping plank or as needed.

Station 4:
150 Ball Slams
One partner slams, the other holds loaded barbell in front rack (165# | 113#). Switch upon dropping plank or as needed.

SATURDAY

Clean & Jerk
12 minutes to find your max

Grace

30 Clean & Jerks (135# | 93#)

SUNDAY

EMOM 25 Minutes
Min 1: 6-12 strict pull-ups
Min 2: 18/15 Cal Row (scale according to skill)
Min 3: 8-12 Strict TTB
Min 4: 8-10 Burpees
Min 5: Rest