Monday, July 2nd 2018

1. Gymnastics

Pull Up progression Week 4

EMOMx 7

*9 Pull Ups or C2B Pull Ups

*Only increase reps from last week if you were able to complete all sets unbroken

2. Conditioning

Complete as many rounds as possible in 15 mins of:
10 Push Press, 115/75 lbs
25 Air Squats
10 Bar Facing Burpees

Tuesday, June 26th 2018

1. Strength/ Oly

1 Squat Clean & Jerk, 80% 1RM

Every 2 mins for 16 mins.

 

2. Conditioning  

Climb the ladder as high as possible in 8 minutes:

1 Power Snatch

1 Bar Facing Burpee

2 Power Snatch

2 Bar Facing Burpee

3 Power Snatch

3 Bar Facing Burpee

4,4

5,5...etc up the ladder  

Rx:  115/75# 

Rx+: 155/105

 

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Monday, June 25th 2018

1. Conditioning

For time:

21 Power Cleans, 155/105 lbs

50 Double Unders

21 Toes-to-bars

15 Power Cleans, 155/105 lbs

50 Double Unders

15 Toes-to-Bar

9 Power Cleans, 155/105 lbs

50 Double Unders  

9 Toes-to-Bar


2. Gymnastic Conditioning

Progression Week 3

EMOM x 7 

8 Pull ups or C2BPU

 

 

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Wednesday, June 20th 2018

1. Strength 

Pause Back Squat (2 sec pause in bottom)                         10x2 @ 60%

  (Every 1:30 for 15:00)

2. Conditioning  

AMRAP 10 Minutes

20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
10 Lateral Burpees over the Dumbbell

 

 

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Tuesday, June 19th 2018

1. Warm-up

4 Steady Rounds
15 Kettlebell Swings 53/35lbs
15/10 Calories Row

2. Strength
Squat Clean + Front Squat + Jerk             Every 2:30 for 15:00 (work to a heavy complex) 

3. Conditioning
AMRAP 7 Minutes
7 Deadlifts 225/185#                                              35 Double Unders                                         

 

Monday-Tuesday June 11/12 2018

Monday 6/11/18

1. Conditioning
For 6 cycles:
AMRAP in 1 min of:
10 Bar Facing Burpees
Max Rep Power Snatch, 135/95 lbs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

2. Gymnastics

Pull Progression week 1

EMOM x 7
6 Pull ups or C2BPU

Tuesday 6/12/18

1. Strength
Shoulder Press
10-10-10

2. Conditioning

Complete as many rounds as possible in 10 mins of:
5 Strict Handstand Push-ups
10 Dumbbell Snatches, 50/35 lbs
20 Double Unders