WEDNESDAY 11.29.2017

A. In teams of two, with only one teammate working at any time, complete 3 sets for max reps of: 3 Minutes of Shoulder to Overhead 95/65 Rest 2 Minutes 3 Minutes of Front Squats 95/65 Rest 2 Minutes 3 Minutes of Burpee over Barbell Rest 2 Minutes

TUESDAY 11.21.2017

A. Take 10-12 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. 3 Rounds for time: 400m Run 20 Pull-Ups 10 Strict HSPU

MONDAY 11.20.2017

A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch B. EMOM 20: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead […]

THURSDAY 11.16.2017

Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift 4-6 reps @ 21X1 Station 2 – Push-Ups Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with DBs 20 reps @ 2010 Station 4 – Shoulder Press 8-10 reps @ 2010 Coach’s Note – Please, please do not […]

WEDNESDAY 11.15.2017

A. In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling. B. AMRAP 10: 200m Run Pull-Up Complex 2 Strict + 4 Chest-to-Bar + 6 Kipping