Warm-up – across the floor, Back twist, PVC, Leg swings

A. EMOM for 12 Minutes

(2 Muscle Ups or 4 CTB or 6 Pull ups) then Run 100 meters

B. Gymnastics
EMOM for 20 Minutes
1. odds – 10 Kipping Handstand Push-Ups
To Open standard*

2. evens – 30- 50 DU

3. Tabata x 8 sets

Situps w med ball overhead

 

 

1. Warm-Run 

400 meter run, leg swings, back twist PVC

2. Conditioning

8 Rounds
1:00 on, 1:00 off
Max Double Unders
Max Burpees to 6″
Alternate Movements

3. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

4. Gymnastics
EMOM for 6 Minutes
3 Rope Climbs

1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
7 Burpee Box Jumps

2. Conditioning
AMRAP 20 Minutes
9 Squat Cleans 155/105lbs
12 Toes to Bar
15/10 Calorie Row

3. Strength
Split Jerk 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%

1. Warm-up
Run 1 Mile

2. Met-Con
“Helen”
3 Rounds:
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull-Ups

3. Strength
Zero Bounce Deadlift 4×4
@60-85% of 1RM

1. Warm-up
3 Steady Rounds
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

2. Met-Con
AMRAP 12 Minutes
Row 250/200m
50′ Front Rack Walking Lunge Steps 135/95lbs
Use 25′ Turn-around

3. Lift
High Catch Power Clean 5×3

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Thrusters
Row 500m

2. Met-Con
3 Rounds:
10 Thrusters 155/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups or 15 CTB or 20 Pullups

3. Lift
Back Squat 3×5 @75-85%

Warm -up – Dynamic stretching across the floor

1. Ladder drills

2. 7 stations for 1 min w/ 1 min rest after each rd x 3 rds

Bike, TTB, HSPU, DU, GHD, Row, Burpees

3. Stretch

1. Warm-up
1 mile run steady
Then
dynamic stretching

2. Strength

Squat Snatch 6×2
Perfect reps only
Double can be successfully done between 60 and 95%

3. Gymnastics
Every 3 Minutes for 12 Minutes
24 Kettlebell Snatch 70/53lbs
6 Bar Muscle Ups

1. Warm-up

3 Rounds:
:30 HS Hold
Row 250m
15 Light Push Press

2. Conditioning
For Time:
80 Alternating Pistols
60/40 Calorie row or bike
40 Handstand Push Ups

3. Strength
Push Jerk 6×2
Perfect reps only
Double can be successfully done between 60 and 95%

1. Warm-up
Row 2k

2. Met-Con
“Isabel”
30 Snatches 135/95lbs

3. Strength
Zero Bounce Deadlift 5×3 @60-85% of 1RM