Strength
Every minute on the minute for 8 minutes:
Fitness: 1 Hang Power Clean + 1 Hang Clean + 2 Front Squats
Performance: 1 Power Clean + 1 Hang Clean + 2 Front Squats
Conditioning
Every minute on the minute for 21 minutes:
Minute 1: 15/10 Calorie Row
Minute 2: 10 Front-Rack KB Step Ups (5L/5R, 53/35 each hand)
Minute 3: 6 Toes to Bar + 6 Burpees
Complete a total of 7 rounds of each movement
Mobility
Achilles/calf stretch, 2 minutes per side
Strength
4 x 6-8 Front Squat @41X1
Increase by 4-6% from last week
2 minutes rest between sets
Conditioning
20 minutes, as many rounds as possible:
Mobility
Floor pec stretch, 2 minutes per arm (1 minute arm straight, 1 minute arm bent)
Strength
Every minute on the minute for 8 minutes: 1 Push Jerk
Conditioning
Every 3:00 for 15 minutes (5 sets total):
Mobility
Banded lat stretch, 2 minutes per side
Don’t miss out on our Gymnastics Skills Camp kicking off next week with Rupert Egan!
Strength
Back Squat
Fitness: 4 x 5-7 @ 20X1*
Performance:
8 x (65-70%)
6 x (70-75%)
4 x (75-80%)
8 x (70-75%)
6 x (75-80%)
4 x (80-85%)*
*Fitness & Performanc: Utilizing rest between sets complete 3 total sets of KB or DB rows. 8-10 Reps @ 21X1
Conditioning
As many reps as possible in 5 minutes of:
Burpee Box Jump Overs (touch on top, 24″/20″)
0845 Weightlifting
1000 CrossFit
In teams of 2, alternating full rounds, complete the following for time:
6 sets (3 each) of:
6 sets (3 each) of:
50 Power Clean + Jerks (complete 25 each)