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
Image
STRENGTH
15M TO FIND A 1RM SNATCH
AMRAP 15
800M PARTNER RUN BUY IN
REMAINING TIME AMRAP
30 HANG DB SNATCH #50/35
15 SYCHRO BURPEES
WORKOUT
"FIGHT GONE BAD"
3 ROUNDS FOR MAX REPS OF;
1 MINUTE WALLBALL SHOTS
1 MINUTE SUMO DL HIGH PULLS
1 MINUTE BOX JUMPS
1 MINUTES PUSH PRESS
1 MINUTE ROWING FOR CALS
REST 1 MINUTE
CONDITIONING SKILL
EMOM 12
O- 12 BOX JUMP OVERS
E- 5 STRICT PULL UPS*
*CAN SCALE USING BAND>SEATED/FLOOR ASSISTED> BENTOVER ROW
REST 5:00
TIME TRIAL 400M RUN