Wednesday09182019

Warmup 2 Rounds: 1 Minute Bike/row 3 Strict Pull-ups 6 Push-ups 9 Air Squats 2 Rounds: With an Empty Bar: 10 Romanian Deadlifts 10 Hang Power Cleans 10 Front Squats 10 Strict Press WOD “Bar Crawl” (Teams of 3) AMRAP 7: Bench Press 50 Bench Press (135/95)...

Tuesday 09172019

WOD 25 min cap “Fuller Circle” For Time: 50/35 Calorie Assault Bike/. 800 m run 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike/800 M run Gymnastic Conditioning In a 5 Minute Window: 20 Strict Handstand Push-ups 30 Dumbbell Power...

Monday09162019

Warmup Core x2 10 x1 legged glute bridges lower ab work X 10 reps Capacity Builder In a 1:30 Window: 9 Power Cleans (135/95) 9 Front Squats (135/95) 9 Push Jerks (135/95) Time Remaining: Max Ring Muscle-ups Rest :30 Seconds In a 1:30 Window: 7 Power Cleans (155/105) 7...

Friday09132019

  Gymnastic Skills 10 Minutes of Practice: 21 Banded Good Mornings 25-50′ Handstand Walk STIMULUS • Keeping the heart rate low and focus high in this ‘not for score’ gymnastic practice session • You’ll alternate between banded good mornings and...

Thursday 09122019

Warmup Core – X3 15 glute bridges 15 banded Walks 10 banded good morn Strength find a 1RM Back squat 5-5-3-3-1-1-1-1 Coach led Stretching 15 -20 min Upper Body 1. Puppy Pose: 1 Minute Click Here 2. Shoulder to Floor: 1 Minute Each Side Click Here 3. Wrist...