Gymnastics: 9 minute EMOM: Min 1: :30 L-Sit Hold Min 2: 25 Hollow Body Rocks Min 3: 20 Handstand Shoulder Taps L-Sits can performed on rings, parallettes or boxes. Handstand Shoulder Taps can be freestanding or scaled is against
Tuesday April 24, 2018
Weightlifting Back Squat 5@70% 3X5 @75% Metcon: 2 Rounds 20 Deadlifts (135/95) 10 Shuttle Sprints 20 Front Squats (135/95) 10 Bar Facing Burpees For shuttle sprints both hands touch behind the line. Going down is 1 coming back is 2.
Monday April 23, 2018
Skill: Turkish Get up 4 x 4 per arm Build up in weight Metcon: 20 MIN AMRAP 10 Shoulder to Overhead (155/105) 15 Toes to Bar 10 Hang Power Cleans (155/105) 15 Box Jumps LeanFit: 3 rounds for
Friday April 20, 2018
Weightlifting: Pause front squat Every 2 minutes for 16 minutes (8 rounds) 3 reps with a 3 second pause at the bottom @60% Metcon: 10-9-8-7-6-5-4-3-2-1 Burpees Box Jump Over 100-90-80-70-60-50-40-30-20-10 Double Unders 16 Min CAP LeanFit: For
Thursday April 19, 2018
Gymnastics: Ring muscle ups 15 minutes to practice: Rx: 5x 2-5reps Scaled: 5×1 Beginner: Work on false grip, false grip ring rows, or transitions Metcon: Handstand Push Up Bi-atholon: 400m Run 21 Strict Handstand Push Ups 400m Run 15