STRENGTH
20 MINUTES TO ESTABLISH A BACK SQUAT MAX
WORKOUT
"KAREN"
FOR TIME
150 WALLBALLS
#20/14 TO 10'/9'
STRENGTH
E2MOM
1 POWER SNATCH + 1 HANG POWER SNATCH + 1 HIGH HANG POWER SNATCH
BUILD TO 8RPE
SKILL
ROPE CLIMB REVIEW
CONDITIONING
"CINDY"
AMRAP 20
5 PULL UP
10 PUSH UP
15 AIR SQUAT
*SCALE PULL UP TO JUMPING OR RING ROW
**SCALE PUSH UP TO KNEES OR BOX, TARGET WHERE CHEST CAN REACH THE FLOOR
SKILL PRIMER
EMOM 10
O- 100' 1 ARM DB OH WALK, 50' EACH ARM
E- 10 SINLGE ARM BENT OVER ROWS, EACH ARM
CONDITIONING
EVERY 3:00X 4 SETS
25' SEATED SLED PULL (HEAVY)
10/10 KNEELING LANDMINE PRESS
WORKOUT
4K BIKE (OR 2K ROW)
100 BOX JUMPS
400M FARMERS CARRY
#35X2/20X2
COACHES CHOICE; GYMNASTICS SPECIFIC WARM UP
SKILL
EMOM 6
1-3 BAR MUSCLE UP(ADV)
3-5 CHEST TO BAR (INT)
5+ PULL UPS/KIPPING SWINGS
WORKOUT
"HELEN"
3 RFT
400M RUN
21 KETTLEBELL SWINGS #53/35
12 PULL UPS
STRENGTH
FRONT SQUAT
5X3 WITH :02 PAUSE
WORKOUT
AMRAP 15
30 DOUBLE UNDERS
12 DB BOX STEP OVERS
12 DB HANG SQUAT CLEANS
#50X2/35X2
SKILL
ROWING REVIEW
POSTERIOR WARM UP
CONDITIONING
2K ROW TIME TRIAL
STRENGTH
DEADLIFT MAX
3-2-1-1-1
START AT 75% AND BUILD, GOAL IS FINDING A 1RM OR PR
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