GYMNASTICS:
Handstand Work
CONDITIONING:
3 Rounds:
0:00 – 1:00 ME Calories on Bike
1:00 – 2:00 ME DB Snatches (50/35)
2:00 – 3:00 ME Toes to Bar
3:00 – 4:00 ME DB Burpee Deadlifts (50/35)
1 Minute Rest Between Rounds
STRENGTH:
Overhead Squat
5 – 5 – 5 – 5 – 5 (progressive)
CONDITIONING:
4 Rounds
5 CTB Pull Ups
10 Hang Power Snatch (95/65)
200m Run
25 Sit Ups
STRENGTH:
Clean and Jerk
50% x 2
60% x 2
70% x 2
75% x 2
80% x 2 x 2 sets
CONDITIONING:
Partner Workout
10 Rounds:
P1: 100m Farmer’s Carry (55/35)
P2: 5 Push Ups
7 Box Jumps (24/20)
9 Russian KBS (55/35)
CONDITIONING:
14 Minute AMRAP
2 Bar Muscle Ups
2 Front Squats (95/65)
20 Double Unders
2 Bar Muscle Ups
4 Front Squats
20 Double Unders
2 Bar Muscle Ups
6 Front Squats
20 Double Unders
…and so on until time expires…
CASH OUT:
Coach’s Choice!
STRENGTH:
Snatch
50% x 3
60% x 3
70% x 3
75% x 3 x 2 sets
80% x 2 x 3 sets
CONDITIONING:
“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups
STRENGTH:
1RM Snatch
CONDITIONING:
21 – 15 – 9
Power Snatches (95/65)
DB Push Press (45/25)
REMINDER – all morning classes are canceled today (10/11/18) due to inclement weather. We will make a decision on the afternoon classes after we see the outcome of the storm.
MindBody reflects AM cancelations. Social media and MindBody will reflect changes to the afternoon schedule as necessary.
STAY SAFE!
