WEDNESDAYGymnastics:10 L Pull-ups10 Strict Pull-ups10 Ring Rows
Conditioning. 5 Rounds, each round is 2 minutes:50 Double Unders10 Sumo Deadlift High Pull 75/55Remaining Time, Max Burpees*1 minute rest between rounds. Score is total burpees
Extra (complete prior to class)GymnasticsA. Chest-to-bar Pull-ups: EMOM x 5: 8 Chest-to-Bar Pull-upsB. Handstand Push-ups: 2 x 65%, rest 60 seconds between sets**This week is intended to be a lower volume we
MONDAYStrength, Back Squat: Build to a 1 RM
For Total RepsTabata SquatTabata Deadlift 155/105Tabata SquatTabata Deadlift 155/105*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Extra (complete prior to class)WeightliftingA. Prone Floor Bar Press: 3 x 5B. Snatch Complex (squat): 6 x 1 Snatch + 1 Hang Snatch (no more than 60% of 1 RM)**This week is intended to be a lowe
FRIDAYStrength, Sumo Deadlift: 5-4-4-3-3-3
For Total Reps: AMRAP 1015 Deadlifts 155#/105#10 Box Jumps 24"/20"5 Thrusters 155#/105
ExtraWeightliftingA. Clean Grip Sots Press 3 x 3B. Clean Complex (Squat): Clean Pull + Clean 5 x (1+1). Focus is on eliminating early arm pull. Weight is not point of emphasis.
StrengthA. Bottoms Up Back Squat: Build to a Heavy 3
100 m sprint
15 box jump
WEDNESDAY'Gwen': 15-12-9 Clean & JerksAt 0:00 15 Clean & JerksAt 7:00 12 Clean & JerksAt 14:00 9 Clean & Jerks*Unbroken Clean & Jerk, once you start a set the bar cannot rest on the ground. Goal is to use the same weight on all 3 sets.
Cash-out: 3 Rounds30 Seconds Max Sit-ups30 Seconds Plank30 Seconds Max Flutterkicks30 Seconds Rest
ExtraWeightlifting: EMOM x 12: 1 Pause Jerk (2 Second Pause in initial dip, Split or Push Jer
MONDAYFor Total Reps, 'Cindy': AMRAP 205 Pull-ups10 Push-ups15 Squats
Extra Gymnastics: Muscle-ups (complete prior to class)A. Gymnastics Swing (small): 3 x 4 B. Gymnastics Swing (big): 3 x 4 C. Gymnastics Swing + Pull: 5 x 1D. EMOM x 5: 1-3 Muscle-ups*Focus on hand position, speed of elbows. Trust your ability on the kip, then focus on speed in transition.
Strength (complete prior to class)A. Front Squat 5 x 5 @ 85% of your 1 RM, rest as neede