Monday, 10/16

Monday 10/16 GYMNASTICS 3 Rounds for form 1 rope climb — scale to 2 rope pulls to standing 10 HSPU STRENGTH Find 1RM overhead squat Note: Will use for next Olympic lifting cycle METCON 20 OHS (115/85) 400m run 20 power clean (115/85) 400m run 20 deadlift (115/85) 400m run BONUS WORK 3 rounds 15 […]

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Saturday 9/9

Interesting Saturday Programmed by Coach Adam-   “The Screw Football, I miss March Madness Bracket Challenge.   Individuals will go head-to-head with a randomly selected opponent in a 12 min AMRAP. Each “winner” will go on to face another “winner” in an 18 min AMRAP. While the “non-winners” will face another “non-winner” in a separate […]

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Wednesday 9/6

GYMNASTICS Muscle Up Program Week 3 Day 2: Practice Gymnastics Swing *Focus On Your Momentum Carrying You, As Opposed To Pulling* 5 x 8 False Grip Ring Row 5 x 3 Static Dip (Dip Bars) 5 x 2 Pullup STRENGTH Deadlift: 1 x 2 * 80%, 1 x 2 @86%, 1 x 2 @ 92.5%, […]

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Tuesday 9/5

GYMNASTICS Muscle Up Program Week 3 Day 1: 10 x 1 Foot Support MU Negative *As Slow As Possible* 7 x 1 Hollow Body Ring Pullup 7 x 1 Strict Ring Dip   STRENGTH Every 90 Sec for 12 Minutes (8 Sets) Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk Then 2 x Max Reps Strict […]

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Monday 9/4

WARM UP 1 Mile Jog   MIDLINE STABILITY 3 x 20 Vups 50 AbMat Situps Or 25 GHD Situps 25 Toes To Bar Or 25 Knees To Elbows 3 x 1:00 Overhead Barbell Hold For Max Load   METCON “Kalsu” Individual Option: 100 Thrusters For Time (95/65 lbs) *3 Burpees EMOM* Pairs Option: 100 Thrusters […]

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Thursday 8/31

GYMNASTICS Muscle Up Program Week 2 Day 3: Ring Pullup 1 x 3 5 x 2 Ring Dip 1 x 4 5 x 3   STRENGTH 4 x 5 Back Squat At 90% Of The 5RM Established On 8/28 2 x 3 Back Squat (Heavier)   METCON AMRAP 6: 12 Dumbbell Snatches (50/35lbs) 8 Bar […]

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Wednesday 8/30

GYMNASTICS 10 Min EMOM Odd Minutes- GOAT 1 Even Minutes- GOAT 2 STRENGTH Deadlift: 1 x 5 * 80% 1 x 4 * 87.5% 1 x 3 * 95% Then Strict Press: Establish 20 Reps At 80% Of Your 1RM In As Few Sets As Possible METCON 400 Meter Run —- 21-15-9 Thrusters (95/65lbs) Pullups […]

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Tuesday 8/29

Tuesday 8/29 GYMNASTICS Muscle Up Program Week 2 Day 2: 4 x 4 Russian Dip On Boxes Or Straight Bars 4 x 3 Ring Pullup Negative 4 x 6 Ring Pushup (chest below parallel) STRENGTH 8 Min EMOM 1 Power Clean + 1 Front Squat Then 4 x 8 Barbell Bent Over Row *As Heavy […]

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Monday 8/28

GYMNASTICS Muscle Up Program Week 2 Day 1: 10 x 1 Ground Support Transition 10 x 1 Max Effort Ring Pullup Hold 10 x 1 Max Effort Ring Dip Hold   STRENGTH Take 20 Minutes to Establish a 5RM Back Squat *Use 5 Working Sets*   METCON AMRAP 10 6 Snatches (115/75lbs) 8 TTB 10 […]

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Saturday 8/26

Saturday WOD programmed by Coach Pete!   In teams of four, with only 1 person working at a time, complete the following: 300 Kettlebell Swings (24/16 kg) 250 Push Press (95/65 lbs) 200 Pull-Ups 150 Box Jump-Overs (24″/20″) 1600 Meter Medicine Ball Relay

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