Day 1 – 6.18.18

We are entering a 6 week cycle where we will focus on squatting, mobility and specific gymnastics movements. This week we will be running a few tests and basing our work off of some of those tests in the upcoming 6 weeks. Barbell A. Back Squat In 15 minutes Рmax triple Conditioning B. For time 20 bar facing burpees Then 3 rounds 12 back squats (165, 115) -> from the ground 18 chest to bar pull ups Then 20 bar facing burpees Midline C. 5 Rounds L sit holds on rings Р:20 on/:40 off Goal is solid position. Keep the L position meaning feet are even with hips. If they start to drop, correct it or come off the rings for the rest of that work period.  Hip Mobility D. 3:00 in the pigeon stretch on each side 1:00 straight on, :30 towards your knee, :30 towards your foot, 1:00 straight...
Monday 6.18.18

Monday 6.18.18

We are entering a 6 week cycle where we will focus on squatting, mobility and specific gymnastics movements. This week we will be running a few tests and basing our work off of some of those tests in the upcoming 6 weeks. Barbell A. Back Squat In 15 minutes – max triple Conditioning B. For time 20 bar facing burpees Then 3 rounds 12 back squats (135, 95) -> from the ground 14 chest to bar pull ups Then 20 bar facing burpees Hip Mobility C. 3:00 in the pigeon stretch on each side 1:00 straight on, :30 towards your knee, :30 towards your foot, 1:00 straight on EXTRA MIDLINE WORK (ON YOUR OWN) 5 rounds L-sit hold – :20 on/:40 off. Maintain the L-sit position, meaning feet do not drop below your hips. If they do then come off the rings, parallettes or box (whichever apparatus you choose to do these...

Saturday 6.16.18

There will be teams. There will be sandbags. There will be dumbbells. It will be for time. Let’s have some Saturday fun!

Day 5 – 6.15.18

Barbell A. Push Jerk РBuilding to a heavy double in 10 minutes Conditioning B. AMRAP 20 60/50 cal row 50 Toes to bar 40 wall balls (20, 14) 50/40 cal bike 60 box jumps (24,...

Friday 6.15.18

Barbell A. Push Jerk – Building to a heavy double in 10 minutes Conditioning B. AMRAP 20 60/50 cal row 50 wall balls (20, 14) 40 toes to bar 50 box jumps (24″, 20″) 60...