Tuesday 2018.01.09

Jan 8, 2018

Gymnastics Conditioning

8 Rounds:

• 20 Double Unders
• 1-3 Unbroken Muscle Ups

Rest :20

Substitute 7 chest to bar (or any pull up variation) for the muscle ups.

Conditioning

For time:

• 50 Abmat Sit Ups
• 50m Farmer’s Carry (35/53)
• 50m Kettlebell Front Rack Carry (35/53)
• 50m Farmer’s Carry
• 50 Abmat Sit Ups

Monday 2018.01.08

Jan 7, 2018

Strength

Front Squat

• 4 x 2-4 @ 55X1

Conditioning

For max reps:

• 3:00 of Assault Bike or Rowing
• 1:00 Rest
• 3:00 of Dumbbell Box Step Overs (20″, 35/55)
• 1:00 Rest
• 3:00 of Wall Balls (14/20)

Saturday 2018.01.06

Jan 5, 2018

Conditioning

With a partner, one person working at a time, for max reps:

• 3:00 of Assault Bike
• 1:00 Rest
• 3:00 of Overhead Squats (95/65)
• 1:00 Rest
• 3:00 of Burpees
• 1:00 Rest
• 3:00 of Clean and Jerks (95/65)
• 1:00 Rest
• 3:00 of Shuttle Runs (20m out and back)
• 1:00 of Rest
• 3:00 of Box Jump Overs (you must clear the box)

Friday 2018.01.05

Jan 4, 2018

Strength

2 Sets:

• 1:00 Max Unbroken Thrusters @ 10X1

Rest 2:00

Conditioning

3 Rounds for time:

• 20 Hang Power Cleans (95/65)
• 20 Burpees over the Barbell

12:00 time cap.

Thursday 2018.01.04

Jan 3, 2018

Strength

3 Sets:

• 4-6 Barbell Good Morning @ 31X1
• 10-12 Weighted Sit Ups

For the weighted sit ups, anchor your feet and hold a dumbbell behind your neck.

Conditioning

Every 5:00 for 5 rounds:

• 20/30 Calorie Row or Bike
• 20 Kettlebell Swings (35/53)
• 5 Muscle Ups

Scale the muscle ups to 15 of any pull up variation.