TUESDAY 07.18.2017

A. Gymnastics Skills Practice – For 15-20 minutes pick a few movements you want to work on, and try to get perfect quality repetitions to improve efficiency. B. 5 rounds for max reps of: 1 min Burpee Pull-Ups 1 min Ring Dips 1 min Box Jump Overs

MONDAY 07.17.2017

A. Front Squat 3×5 @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds B. In teams of two, partners alternate 3 minute rounds until they each complete 30 […]

FRIDAY 07.14.2017

A. In teams of 3 complete AMRAP 15: 3 Power Cleans 135/95 6 Burpee Box Jump Overs 24/20 Rest 5 minutes B. In teams of 3 complete AMRAP 15: 10 Pull-Ups 20 KB Swings 53/35 For both the A and B portion, team members will cycle through full rounds, with only one person working at […]

WEDNESDAY 07.12.2017

A. Deadlift 15 reps Rest 20 seconds Ring Push-Ups Max reps Rest 3 minutes Deadlift 10 reps Rest 20 seconds Ring Push-Ups Max reps Rest 3 minutes Deadlift 5 reps Rest 20 seconds Ring Push-Ups Max reps B. 3 rounds for time: 400m Run 15 Wall Balls 20/14 20 Walking Lunges with 53/35 KB’s

MONDAY 07.10.2017

A. AMRAP 3: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest 3 minutes Repeat for a total of 5 rounds. You will begin your next round where you finished the previous. Score is total rounds and reps.

FRIDAY 07.07.2017

A. 4 Sets: Back Squat 6 reps @ 30X1 Rest 2 minutes Weighted Pull-Ups 5 reps Rest 2 minutes B. 3 sets for max weight of Barbell Complex 5 reps each set Rest 2 minutes between The Barbell Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead