Row 500 meters
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Cleans
2 x max rep T2B
3 RFT
200m Run
60 Air Squats
30 Ring Rows
15 Medball Cleans 30/20
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
All skill work done during gymnastics
Open Gymnastics Practice
work on any gymnastics skills or have coach teach you any skills you want to learn
AMRAP in 12 Minutes
10 Thrusters 45/35
7 Burpees
3 Muscle-ups
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Row if raining
Split snatch
2 max rep attempts ring dips
5 RFT
3 Split snatch @ 80% highest from today
5 HSPU
10 Box Jumps
Run 100 meters
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Warm-up for all lifts today.
2 max rep attempts pull-ups.
Choose a weight between 60 – 70% of 1 RM. Your goal is to go unbroken for 20 reps.
Record your weight used.
Rest 5 minutes until push jerks. Take 5 minutes rest between other movements as well.
Choose a weight between 50 – 60% of 1 RM. Your goal is to go unbroken for 20 reps.
Record your weight used.
Choose a weight bewteen 60 – 70% of 1 RM. Your goal is to go unbroken for 20 reps.
Record you weight used.
Choose a weight between 60 – 70% 1 RM. Your goal is to go unbroken for 20 reps.
Record your weight used.
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Push Jerk
2 x max rep GHDSU
3 Rounds
400m run
15 Knee to Elbows
15 R-arm KB Snatches 53/35
15 L-arm KB Snatches 53/35
Do all 15 KB snatches for one arm before completeing the other arm. Do not alternate.