Tuesday 2017.12.05

Gymnastics Conditioning

8 Rounds:

  • 20 Double Unders
  • 6 Handstand Push Ups

Rest :20

The handstand push ups must be unbroken. Either scale the number back or choose an easier progression.

Conditioning

4 Rounds:

  • 12/8 Calorie Bike or Row
  • 15 Chest to Bar Pull Ups

Rest 2:00

These are hard sprints. The pull ups must be unbroken. Either scale the number back (to no less than 10) or choose an easier progression.

 

Monday 2017.12.04

Strength

Front Squat

  • 4 x 3-5 @ 55X1

Conditioning

5 Rounds for time:

  • 12 Wall Balls (30/20)
  • 8 Burpee Box Jump Over (24/20)
  • 36 Double Unders

Saturday 2017.12.02

Conditioning

With a continuously running clock, working in teams of 3, from 0:00-8:00:

  • Bike or Row as many calories as possible (opwaat)

From 12:00-20:00:

  • Establish a 3 rep max push press from the ground (1 barbell per team)

From 24:00-32:00, complete as many rounds as possible:

  • 15 Synchro Air Squats
  • 15 Synchro Sit Ups
  • 3 Power Clean Relay (205/135)

Friday 2017.12.01

Strength

Deadlift

  • 3 x 8-10 @ 30X1

Stay light and focus on the tempo and technique. We are preparing for big sets of touch and go deadlifts that may come up in the open.

Conditioning

3 Rounds

Complete as many rounds as possible in 4:00:

  • 10 Double Kettlebell Deadlifts (70/53)
  • 10 Box Jumps (24/20)
  • 3 Muscle Ups

Rest 1:00

*Scale muscle ups to 10 chest to bar pull ups or any other pull up variation.*

Thursday 2017.11.30

Barbell Cycling

6 Rounds

  • :20 of Unbroken Thrusters @ 10X1
  • :10 Rest

Conditioning

27-21-15-9 reps of:

  • Calorie Bike or Row
  • Goblet Squats (35/53)
  • Double Unders x 2