A – Back Squats 6 sets x 4 reps at 85% *same weight as last week 1 set x 12 reps at 70% B – Workout of the Day For time 6 – 9 – 12 – 15 – 12 – 9 – 6 Front Squats 60/40 HSPU Chest to bar pull ups L2 Front […]
A – Conditioning EMOM 25 Mins 1st – 20 Wall balls 2nd – 18/14 calorie row 3rd – 45 second deadball hold (hold the deadball at the sternum) 4th – 50 – 70 double unders 5th – 12 man makers (Push up + row, 6 per arm) B – Workout of the Day Sprint workout […]
A – Posterior chain strength work 4 sets of strength: 16 back rack lunges superset with 25 russian swings (eye level) 32/24 B – Workout of the day Partner workout Cash in : 3 rounds of Cindy each, Cindy Rx = 5 pull ups + 10 push ups + 15 air sqauts Cindy L2 = […]
A – Gymnastics Conditioning + Strength 4 sets of: L1 3 – 5 strict deficit hspu (25/15) + 5 kipping deficit hspu superset with 10 – 15 chest to bar pull ups L2 10 second hs hold on deficit (25/15) + 10 second eccentric on deficit (25/15) + 5 – 10 hspu on flat surface […]
A – Front Squats 4 sets x 3 reps at 85% *same weight as last week 2 sets x 10 reps at 70% *heavier than last week B – Gymnastics conditioning EMOM 5 Minutes 10 burpees + 10 toes to bar L2 = 7 burpees + 7 toes to bar L3 = 7 burpees + […]
A – Back Squats 5 sets x 3 reps at 85% 1 set x 10 reps at 70% 1 set x 15 reps at 60% B – Partner workout 15 min amrap 14 hang squat cleans 60/40 14 shoulder to overhead 60/40 14 chest to bar pull ups 14 toes to bar
A – Conditioning EMOMs 10 min emom 1st – 30 double unders + 10 chest to bar pull ups 2nd – 20 ball slams – 2 min rest – 10 min emom 1st – 10 kb swings 32/24 + 10 wall balls 2nd – 18/14 calorie row B – Gymnastics / weightlifting finisher 3 rounds […]
A – Thruster strength 1. Thruster strength 5 sets of 5 reps at one weight, rest approximately 1 min between sets rx = 80/50 3 sets x 3 reps, rest approximately 1 min between sets rx = 90/60 2. Thruster conditioning EMOM 5 mins 10 barbell thrusters B – Conditioning workout 17 min amrap 10 […]
A – Gymnastics conditioning 1. Max effort unbroken hspu attempt – 1 min rest – Max effort toes to bar Record these score for future use L2 = 1 ab mat + knees to elbow L3 = push ups with 20/15kg plates by your side + weighted ab mat sit ups 2. 5 min ascending […]
A – Front Squats 5 sets x 2 reps at 85% 2 sets x 10 reps at 65% of 1 rep max, no pause B – Gymnastics conditioning EMOM 5 Mins 5 pull ups 4 chest to bar pull ups 3 bar muscle ups L2 = 5 pull ups + 5 chest to bar pull […]