WEDNESDAY 12.27.2017

A. Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… B. 5 Rounds for time: 10 Pull-Ups 20 KB Swings 53/35 30 Sit-Ups 40 Double Unders

THURSDAY 12.21.2017

A. Bench Press 4 x 4-6 reps Rest 30 seconds 45 second Side Plank each side Rest 60 seconds B. 5 Sets for max reps (of Dips): In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring or Stationary Dips Rest 60 seconds between sets

MONDAY 12.18.2017

A. 5 Sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of KB Swings (for max reps) 53/35 30 seconds of Rest 90 seconds of Wall Balls 20/14 30 seconds of Rest 90 seconds of FLR (keep torso rigid in a “hollow” position, palms driving through the floor) 30 seconds […]