Wednesday 11/13/19

STRENGTH Gymnastics Skill – Week #1 EMOM 10: ODD Minutes: 30s of T2B EVEN Minutes: 40s Single Unders CONDITIONING AMRAP 8: 5 Bar Facing Burpees 10 Hang Power Snatch (75, 55) 15 Overhead Squat (75, 55) Rest 2:00 AMRAP 8: 5 Bar Facing Burpees 10 T2B 15 SDHP...

Tuesday 11/12/19

STRENGTH 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s. 1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 2/4 x 15 each. Rest 30s. CONDITIONING Every 4:00 x 5 sets: 100 Ft. Front Rack KB Carry 10 Double KB Clean + Press (53s, 35s) 100 Ft. Front Rack...

Monday 11/11/19

CONDITIONING “Hot Shots 19” 6 RFT: 30 Air Squats 19 Power Cleans (135, 95) 7 Strict Pull-ups 400 Meter Run L3: (115, 75) (5 Strict Pull-ups per round) L2: (95, 65) (7 Band Assisted Pull-ups per round) L1: (75, 55) (10 Ring Rows per round) *No time cap...

Friday 11/8/19

Open Workout 20.5 For time, partitioned any way: 40 muscle-ups(Pull-ups, Jumping Pull-ups) 80-cal. row 120 wall-ball shots (20/14)(14/10 Time cap: 20 minutes

Thursday 11/7/19

STRENGTH Sumo Deadlift: 8 x 3 @65% of 1RM from 10/21, every 60s. CONDITIONING “Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 15) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10,...

Wednesday 11/6/19

CONDITIONING AMRAP 25 with a partner: 100 Double Unders 80 Calorie Row 60 Burpees 40 Walking BW Lunges 20 C2B Pull-ups *One person works at a time – split as desired. L3: (Pull-ups) L2: (Band Assisted Pull-ups) L1: (1-Arm DB Rows x 10 each arm) Alternate Option...